Healthy & Fit APRIL 2021 HEALTHYFITMAG.COM
MAGAZINE
INSIDE:
Sit too much? If so, here’s the solution
Get in the garden
Anna Croley Balanced diet and a dedicated work ethic have helped her stay in shape
Move more Healthy habits Build yours today!
EXCLUSIVE: HOW TO GRAVITATE TO GRATITUDE!
“ Everything was always very tidy. Then my family noticed how disorganized I had become.” —Theresa, living with Alzheimer’s
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My kid would never vape.
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IN THIS ISSUE
APRIL 2021
Contents APRIL 2021 | VOLUME 17 | ISSUE 1
Stand | P10
Editorial P10
Stand up! Sitting too much during the day can be a health hazard
P12
Balance is the key Anna Croley has figured out the formula
P14
Movement adds up Set goals this month to increase your movement
P16
When getting lost is a good thing Potter about and let your mind wander
P18
Want strong teeth? Brush, visit your dentist and eat healthy
P19
Had your fat today? You need to eat a certain amount to stay healthy and slim
P20
Got a green thumb? How to prevent injuries when gardening
P22
Gravitate to gratitude Life is a roller coaster of emotions, find gratitude and enjoy the ride
P24
Best practices Redefining your behavior can push you to new heights
P26
Building healthy habits Living well, one day at a time
Potter | P16
Contact us
Have an idea for a story? Please contact us at 517.599.5169. We look forward to speaking with you!
Gratitude | P22
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ABOUT US
APRIL 2021
Our contributors
Justin Grinnell, BS, 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.
Cheryl Lindemann
Cheryl is a collection development specialist at Capital Area District Libraries, and a cohost of the Reader’s Roundtable Podcast.
Arika Hundt-Cole June 2017 cover
Tom Matt
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is a long-time contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
Kimberly Whitfield
Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.
Laurie DeBruin
Laurie is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
WE NEED YOU!
COLUMNS FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at healthyfitmag.com.
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Social distancing is the most effective tool we have for slowing the spread of the coronavirus. And that means staying home, if you can. Work from home. Play at home. Stay at home. If you must go out, keep your social distance—six feet, or two arm-lengths apart. Young. Elderly. In between. It’s going to take every one of us. If home really is where the heart is, listen to yours and do the life-saving thing.
Visit coronavirus.gov for the latest tips and information from the CDC.
#AloneTogether
PUBLISHER
BY TIM KISSMAN
Why is sleep always a challenge?
S
leep, at any time of the year, is occasionally challenging. There are nights when I fall asleep, and stay asleep, quickly and soundly. There are other nights when I lie awake staring at the TV, trying to get my mind to shut off. It usually balances out, so I don’t worry all that much. This time of the year, though, external forces make sleep much more difficult. My nemesis for sleep is wind. And with spring here, so are the unstable weather patterns that produce sleep-robbing storms. I’m sure most of them will be just windy enough to intentionally hit my house at every angle possible to keep me awake. I live outside the city, with land around my home. The open space is like a runway for the wind. There are nights it feels like my siding is being ripped off. There are times I feel like the windows are going to be blown in, or our chimney ripped off. Of course, our house is well built, and deep down I know that, but at 3 a.m. the mind wants to believe what it wants to believe. At 3 a.m., I feel like a little pig with the big bad wolf huffing and puffing outside. Yep, wind is not my friend. I find myself watching the weather closely these days, too. I try to figure out the hour-by-hour forecast, not only for any day trips I might be taking, but for my sleep. The one thing I’ve learned about trying to sleep through spring storms is there isn’t much I can do about it. I’m a light sleeper by nature, so unless I can figure out a way to drown out the noises produced by the windstorm, I’m out of luck. Sleep is important to good health. I can go on about the recommended sleep for adults and kids, but we all know we could use more sleep. Make sure you turn off your devices at least an hour before bed. And speaking of beds, make sure you have a good one that’s in a calm place that helps you wind down. And try to ignore the wind. I haven’t solved that one, yet. If you do, let me know. I need the sleep. Enjoy the issue!
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Healthy & Fit
MAGAZINE
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KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854
PUBLISHER AND EDITOR Tim Kissman
ADVERTISING Kathy Kissman
EDITORIAL REQUESTS kiss1850@gmail.com
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Healthy & Fit Magazine 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 Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, 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.
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FITNESS
BY JUSTIN GRINNELL
Stand up! Sitting too much during the day can be a health hazard
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tudies have shown that the average American may sit up to 12 hours a day. Sitting too much can cause a multitude of problems. According to the British Journal of Sports Medicine, a sedentary lifestyle can potentially contribute to ill health and many preventable causes of death such as diabetes, heart disease, low back pain, poor posture, and weight gain. While exercising 30-60 minutes a day does decrease these risks, some research shows that this may not be enough. So, if we have no choice but to sit, what can we do to further reduce the nasty side effects of sitting? The best thing to do is to take a five-minute break for every 30 minutes that you are sitting. To further decrease sitting side effects, try these five mobility exercises to improve the range of motion in the hips and upper back.
Wall quad/hip flexor stretch Your hip flexors and lower back take a beating when sitting, making them tight and immobile. Grab a pad or other soft surface for your knee. Start with your back to the wall. Put one knee on a soft surface and bend it back until you have your foot up against the wall. The other knee should be bent in front of you at 90 degrees. Make sure to keep an upright posture at all times. Hold for 30-60 seconds and repeat on the other side.
Assisted squat hold If you don’t take the time to work
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your hips, ankles, and glutes throughout the day, you will be too tight to lift weights properly when you eventually hit the gym. To loosen up, squat until your glutes nearly touch your heels; grab the edge of your desk for balance if you need to. Hold the position for 30 seconds, and then stand back up and
tightness and pain. How? Simply lie down on your side with your legs on top of one another, bent at 90 degrees. Keeping your lower body as stable as possible, open up by trying to place your top arm towards the ground. Repeat this for 10 reps on each side.
Tabletop stretch This is a great bang for the buck mobility exercise that stretches out all of the muscles that get tight when sitting. Your hips get loosened up, as well as your shoulders, forearms, and wrists, from all repeat one more time.
the typing and mouse usage on the
Foam roll t-spine extension
computer. Start by sitting down on the
Sitting can make your upper-back and neck very tense. Take your foam roller and lie down on it by placing the roller perpendicular to you on your middle back. Place your hands behind your head and lie back letting out a deep breath. Hold for five seconds and repeat five more times in five different areas on your upper back.
Side-lying open/close book Are you having trouble looking at your blind side when driving or reaching in the back seat? Adding more rotation to your thoracic spine can help alleviate neck, back, and shoulder
floor with your hands placed behind you. Bridge up by lifting your hips as high as possible. Hold at the top and squeeze your glutes. Lower your body slowly and repeat for 10 total reps.
Justin Grinnell is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
“I ❤ my gym.” Locally owned. Personally invested. We invite you to see why our members love us (and why we love them).
2655 East Grand River • East Lansing, MI 48823 • 517.708.8828
MYSTATEOFFITNESS.COM
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COVER
Balance is the key Anna Croley has figured out the formula
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ike many, Anna Croley, 25, of Dimondale, has had to work from home during the pandemic. The change has given her time to focus on her health. “I value having balance in my diet and fitness routine,” she said. “Before working at home, my job required physical energy. I needed to show up to training excited, motivated, and positive even on days when that didn’t come naturally. Now that I am doing my job virtually, I have become more aware of my mental health and check in mentally before deciding what I will do for exercise. Creating a daily routine has helped me conquer feeling sad, bored, tired, and unmotivated.” Croley is a learning specialist in the Learning and Development Department at Jackson National. “Fitness has helped with my lifestyle because it has provided me with the gift of curiosity,” she said. “I believe my skin, my attitude, and my outlook are reflections of my health. Of course, exercising is going to change the body and how clothes fit, but it is also going to make an impact on feelings. I also have become very aware of how non-exercise activities serve me and my body She said she likes to try several different ways of staying active and healthy. “To keep from getting bored I practice a multitude of exercises from hot yoga to running and lifting,” she said. “I surround myself with people who have the same desire to work out so it isn’t hard for me to text a friend or call my mom and get a run or a workout organized. What helps me get motivated is searching for different ways I can tone my body. I use different apps to spice up my routine or to target a specific area I want to work on. Even on my rest days I still manage to walk my dog or hit golf balls in my backyard.” Her active lifestyle is a compliment to how she eats. “I have a great relationship with food,” she said. “I love to cook and I love incorporating color and seasonal foods in the meals I make. Even my pizza has color. Growing up, my mom always served our family balanced dinners that would include protein, carbs, and a lot of veggies. I used to dread meals that included broccoli as a kid. In high school,
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I became more interested in food and now that I understand the benefits of vitamin K, fiber, and folic acid, it is so much easier knowing that I am eating to fuel my lifestyle. I am fortunate to have a fiancé who will eat anything I feel like making, so having his support and taste palate is great!” Because of her balanced diet, she is able to handle cravings. “I give in to cravings, but I do not indulge,” she said. “I have a very balanced diet, so I don’t feel guilty after treating myself. I mean it when I say treat, too: it is not an everyday occurrence. I tend to have more of a savory tooth. I would rather have potato chips than cookies, so each time I give in, I just drink more water to make sure I am staying hydrated and don’t hold on to the additional
sodium I consume.” She said her best piece of advice to others looking to get healthy is to find a support system and explore your options until you find something that sticks. “If you are stuck or in a rut, seek out different workouts or new recipes from social media apps,” she said. “I have maintained a healthy lifestyle without ever having a gym membership. If the gym isn’t your style, look for bodyweight at-home routines and then work your way into equipment such as resistance bands, free weights, or a weekly class outside of the home. Also, find a solid support system. Surround yourself with people who also want to live a healthy lifestyle and are willing to go for a walk with you and share recipe ideas.”
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HEALTH
BY MOLLY NEVINS
Movement adds up Set goals this month to increase your movement
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one-hour workout is 4 percent of your day. That’s the saying that is supposed to remind us not to skip working out, that it’s no big deal to give up that much of your day. It should also remind us that we have a big chunk of the day after that and we can’t just spend it sitting. An hour workout and then sitting all day is better than no workout and sitting all day, but is it enough? Anyone with a fitness tracker knows that it isn’t, those things buzz at you all day to move. Your movement the rest of the day does not have to be anything crazy, just purposeful. If you have a dog, maybe try two short walks, spread out, instead of one longer one. If you don’t have a dog, you still need to be walked! Those of you working from home potentially have more opportunities for that, but even if not, one walk before work and one after would be great. A brisk 15 minutes can do wonders for you. You could burn up to 100 calories and re-energize your body and your mind. Taking a quick walk before dinner can be a great way to get the family (and metabolism) moving before excuses have time to kick in. Make a family goal to walk a certain amount of miles in a month. Start small, like 20 miles, just to see how it feels. Also ... it’s spring in Michigan so you never know what the outdoor walking conditions may look like. This will allow for days off so you are at a lower risk of scrapping the whole thing because you missed a day, while allowing you to beat your goal. Having a purposeful goal to accomplish throughout the day can be very helpful. For April, make an exercise goal for each week. Make them things that can be broken up into small quantities during the day to give you an excuse to get up. The first week, try for 100 situps a day. Week two, do 100 squats a day. Week three...an hour plank during the week. That breaks down to eight and a half minutes a day that you can spread throughout. Week four, amp it up with 50 burpees or squat jumps each day. Not only will it give you a reason to move all day, but it also gives you a daily accomplishment to feel great about. Those little things add up. Just like snack breaks! If you are spending your free
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time working on these, you may find yourself reaching into the snack cabinet or candy dish less. How do you unwind before bed? A glass of wine? Your favorite TV show, or scrolling on your phone? What if you spent 20 or 30 minutes before bed doing some yoga or stretching? Not only would you be sneaking in some extra movement, but you would also save yourself the calories of the wine, the light of the device and truly relax your body. If you did that big one-hour workout, it’s likely you didn’t get the chance to stretch each muscle that you used. Taking the time to do that can help with your performance in future workouts. Yoga or even just downtime with deep
breathing can lower your heart rate, preparing you for better sleep. When you wake up rested, you have more energy to move the next day. It’s a fabulous cycle. So whatever you do today, make sure you move more. Your movement can be slow or fast, high intensity or low, simple or complex, you will benefit
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
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MIND
BY CHERYL LINDEMANN
When getting lost is a good thing Potter about and let your mind wander
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mong the many things I learned during the past year of juggling work with my daughter’s at-home schooling is this: while schedules and structure are essential to keep things running and organized, unstructured time is just as important. I have always believed that spending unscheduled time engaging in small household tasks is both beneficial and enjoyable. But I have found it to be especially true during the pandemic. Just the act of letting myself wander from one activity to another is stress-relieving, making me feel that I have more space and freedom in my otherwise confining day. And I’m not the only one. Many experts agree that stepping away from the computer and phone as you move through the house, tending to a variety of unremarkable tasks, is an act
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that can refuel us. It allows the mind to wander, ponder and even problem-solve while in this low-pressure state. A recent book on this topic is Pottering: A Cure for the Modern Life by Anna McGovern. The Cambridge Learner’s Dictionary defines pottering as “to spend time in a pleasant, relaxed way, often doing small jobs in your house.” It’s what Americans refer to as “puttering,” as in “puttering about the garden.” McGovern’s book is an ode to the virtues of this activity. She makes the important distinction between pottering and tackling a to-do list of chores and errands. Pottering is more meandering. It’s also subjective, since what constitutes pottering for one person may seem like drudgery to the next. A similar book but with a French inspired twist is The Art of Flaneur-
ing: How to Wander with Intention and Discover a Better Life. In this slim, witty and lively read, author Erika Owen defines flaneuring as “wandering with intention.” She includes many examples of how to incorporate this approach to living into our daily lives, both at home and at work. Find these and other titles on the topic of stress management at cadl.org/catalog.
Cheryl Lindemann is a collection development specialist at Capital Area District Libraries, and a co-host of the Reader’s Roundtable Podcast.
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HEALTH
BY DR. SUSAN MAPLES
Want strong teeth? Brush, visit your dentist and eat healthy
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ost of us believe that in order to maintain strong healthy teeth, we should brush our teeth twice a day and visit the dentist twice a year. Did you ever wonder how we came to believe that? Was it because our dentist or dental hygienist told us it was so? The message sprang up from a very effective advertising campaign by a budding toothpaste company, Pepsodent, in the 1940s. Prior to that, people went to the dentist only when they had pain and swelling and were not regular brushers. In fact, a household might have owned one toothbrush for the whole family. In this era, we prefer “evidence-based practices” but if you are looking for validated research to support these two recommendations, you’ll come up short. You can be brushing twice a day and keeping current on your six-month dental cleanings and still be riddled with decay, infected with periodontal disease or be grinding your teeth
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to pieces. But wait! If you look more closely at that relic of a toothpaste ad, there is a third piece of advice for keeping strong healthy teeth… (drumroll please) …... Eat correctly! Now there’s a concept for which we have an abundance of solid evidence. Since all disease (including oral disease) happens on a cellular basis, we must feed our bodies (i.e., our cells) well to procure health. For strong, healthy teeth, that
includes avoiding candy, junk snacks, sweetened drinks, processed fats and excessive alcohol. It means eating at least five servings of fruits and vegetables a day and rounding out with a variety of other whole foods: whole grains, nuts, legumes, and dairy/meat/fish from animals that were raised humanely and sustainably farmed. I can envision a future where your dental hygienist and dentist offer nutrition coaching as part of your six-month preventive visit—all in an effort to keep your choppers strong, healthy and beautiful for a lifetime.
Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.
BY RYAN HAUGHEY
FITNESS
Had your fat today? You need to eat a certain amount to stay healthy and slim
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at. It’s a word that can make your body cringe and your skin crawl. However, the fat in your body and fat from your food play a crucial role in your daily diet and bodily function. Both sources of fat supply the body with energy; allow the absorption of Vitamins A, D, E, and K; provide insulation and protection to your body’s organs and aid in weight loss. When it comes to including fat in your diet, it is important to get in the habit of reading nutrition labels that will help you identify the foods that contain the correct fats for daily consumption. The best type of fats to consume are mono-unsaturated and poly-unsaturated, found in foods like olive oil, avocados, nuts, fatty fish and seeds. They help lower your bad cholesterol (LDL) and raise your good cholesterol (HDL), which in return helps to reduce the risk of heart disease.
Saturated fat, found in whole-milk dairy and fatty cuts of meat, should be limited in your diet. Consumption of saturated fat may increase the risk of raising your bad cholesterol levels, and contribute to an increased risk of heart disease. The one fat that should be avoided like the plague is trans fats. Trans fats are a double whammy of bad when consumed as they raise bad cholesterol, lower good cholesterol, and can greatly increase the risk of heart disease. Trans fats are chemically altered to have a longer shelf life and are commonly found in processed snacks and restaurants. Calories from “good” fat should ideally make up between 20 and 35 percent of your total calorie intake. Based on a 2000-calorie diet that is between 44 and 78 grams daily. When adding the appropriate fat in the right amount, your body will be
able to use the good fat to burn bad fat and keep your stomach full. When you do not have fat in your diet, it becomes hard for your body to sustain the energy it takes to keep the metabolism properly functioning. Fat will keep you full since it is not the easiest thing to digest. This means that it sticks around in your digestive system for a longer time than other nutrients, leading to feeling fuller longer.
Ryan Haughey B.S. CPT ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.
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Friday, April 30 • 7PM • Ingham County Fairgrounds
SIGN UP TODAY This year’s race is going Hybrid! Participate LIVE or VIRTUAL!
Kids 100-Yard Dash & 1-Mile Run at 6:30pm 5K Run/Walk/Roll at 7pm FUN for the whole family! Masks mandatory. All net proceeds benefit Mason Public Schools Foundation
This race is endorsed by the Michigan FitnessFoundation and part of the 2020 Greater Lansing Area Race Series.
Register online at:
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HEALTH
BY TODD SPARKS
Got a green thumb? How to prevent injuries when gardening
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s temperatures start to climb, many people are going to be getting out in their yards and gardens and preparing them for planting season. Although gardening can be therapeutic in itself, it’s also an easy way for injuries to pop up. Gardening tasks like weeding, raking, digging, and mulching can all cause irritation due to strain and stress on your joints and muscles. Your back, neck, wrists, shoulders, and knees are all at a higher risk of pain and injury while gardening. Here are a few tips to help prevent injury that may occur: Warm-up. Warm-up and stretch before beginning any yard work or gardening. Do some neck rolls, and stretch your back, arms, and legs. Then, instead of walking straight to your garden, walk past it, and keep walking for about 5-10 minutes to get the blood flowing. No static positioning. Avoid staying in the same position for too long. This goes for anything, not just gardening. If you’re going to be kneeling, try to be on one knee, and keep the other foot planted on the ground. After a couple of minutes switch feet to help distribute muscle tension to different sides of the body. It may also be helpful to use a
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kneeling pad for comfort or protection on the knees. Don’t overdo things. If it hurts, stop. Once you are working for a while, you may start to notice a little discomfort. If you have changed positions, and it didn’t help, get up and take a break. It may be a good time to go get a drink or a different tool from the garage. You could also take another stroll around the yard to get an idea of what other projects need to be done. While you are taking a break, stretch out that body part that had discomfort in the opposite direction it was in while the discomfort occurred. Work smart, not hard. Gardening is supposed to be fun and relaxing. It’s not meant to be back-breaking work, so don’t let it be. Utilize tools like a wheelbarrow or wagon to move heavy mulch or topsoil instead of lifting it, risking injuries to your knees or back. Also, taking an extra trip may be worth more than carrying heavier objects all at once. Protect your body. Use a good technique to protect your body when you pick something up or pull on something such as a weed, or a shovel full of dirt. Bend your knees, tighten your abdominals, and keep your neck, back,
and wrists straight as you lift or pull objects. Avoid twisting your spine or knees when moving things to the side. Properly move your feet or pivot on your toes to turn your body as one unit. Stretch/cool down. When you’re done working, stretch your back, neck, and limbs to help protect your body from cramping. As you walk back inside, walk around the garden a few times to loosen the muscle back up before settling down for the day. If you do sustain an injury doing yard work, gardening, or any other tasks, please call and make an appointment with a physical therapist. It’s best to address pain and soreness early and not let it turn into anything more serious. Happy Gardening!
Todd Sparks (MS, ATC, AT, LPTA) is a physical therapist assistant at Orthopaedic Rehab Specialists Physical Therapy (orsmi.com) and can be reached by calling (877) 202.2175.
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Gravitate to gratitude Life is a roller coaster of emotions, find gratitude and enjoy the ride
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elcome back riders to lesson number two on raising your vibration,from your guide, Laurie DeBruin! Have you been on a roller coaster since we shared space last month, or are you finding your transition into a higher vibrational level starting to fall into place? Let’s affirm the positive! Each day we have a reset button. In fact, with every breath we can raise our vibration. Breathe in joy and gratitude and exhale the negative. As Abraham Hicks would say, “Everything is always working out for me.” That is one of my favorite accountability phrases to keep me vibrating on a level of gratitude. Gratitude creates a beautiful current of energy within us that opens our hearts and mind to see and feel Chrysalis ad.pdf 1 10/25/19 the abundant happiness around us.
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11:52 AM
• REFLEXOLOGY • USUI HOLY FIRE REIKI • HEALING RETREATS •
ADULT DANCE • ENERGY CLASSES
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BY LAURIE DEBRUIN
chrysalis
Laurie DeBruin 2380 Science Parkway • Suite 108 • Okemos, MI 48864 517.648.1980 • chrysalisreflexology@gmail.com
BO DY STRE TCH AND M INDF ULNE SS
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MIND
• HYPNOSIS FOR HEALING • GROUP HYPNOSIS • MEDITATION •
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As you recall, thoughts are energy. Electrical currents surge through our entire body and are increased with a healthier mind, body, and spirit. A higher vibration attracts others that will nurture your being and love your authenticity. It is a state of being where those with similar interests and creative minds collaborate. Romance and successful careers bloom. Family unity and spirituality blossom. Talents, skills, and higher learning develop at supernova speeds with a high vibration! What we consume in our day greatly dictates our vibrational level. When we listen to angry political ads or read an article regarding views that do not resonate, we instantly lower our electrical currents. This flows into what we choose to eat, wear and watch on television. Who we even choose to socialize with can dictate our vibration. Our mothers were right, choose your friends wisely. Our senses take in a perception that can be transposed into energy because they create thought. Sound waves can alter our brain waves into a state of gamma that causes stress and
disruption of the natural flow of the energetic system. Let us examine what we eat since we are talking about our day and knowing that the reset button is inches from your finger. Did you know that the food that you eat can take you up a beautiful ladder to bliss or take you on a roller coaster of ups and downs? Think about the energy of our Earth. We yearn to go outside when we’ve been stagnant too long. When our “flow” has not been flowing, we want to move. We want to get that energy moving! We innately know that the outdoors will provide grounding and sustainability, endurance as well as peace. Imagine an apple tree. It is strong, weathers the storms of life while supplying us with voluptuous, juicy apples. The energy of the apple’s endurance is within that fruit that you eat. Each bite charges your electrical current just as much as walking under the tree’s majestic strength. The tree is nourished from the Earth and Sky thus providing our gifts in the form of fruit or nuts. We are the same. When we nour-
ish our body with healthy words, with healthy food choices we will flourish. The stronger our nourishment the more we produce. The fruits of our labor will yield peace and the circle of life will be grounded. Amusement parks are fun to visit. They can offer excitement with the thrills, the noise, the cotton candy, and the elephant ears. I couldn’t live there but I could live amongst the trees that bear the nourishment that resonates with my soul. I like fast rides and sugar highs, but I will choose to resonate with the tree. After all, that ladder was made from a tree. Strong, sturdy, and endlessly giving and receiving in the most perfect and balanced vibration with the Mother Earth and Father Sky.
Laurie DeBruin CCH,CRR is the owner of Chrysalis Reflexology Hypnosis & Enrichment Center. Reach her at (517) 648.1980.
LUPINI CONSTRUCTION FOR ALL YOUR CERAMIC AND PORCELAIN TILE NEEDS WE SPECIALIZE IN BATHROOM REMODELING CALL US TODAY!
(517) 712-9387 www.healthyfitmag.com
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GENERATION ‘US’
BY TOM MATT
Best practices
Redefining your behavior can push you to new heights
L
et us change some thinking. Let us zero in on a topic please, one that is referred to as best practices. Defined by the all-knowing Internet: “Best practices are a set of guidelines, ethics or ideas that represent the most efficient or prudent course of action, in a given business situation.” Just because we find ourselves in a “that’s the way we always have done it” world, perhaps it might be more advantageous to us all to think better practices.
“Innovation means replacing the best practices of today with those of tomorrow.” ~Paul Sloane
I highly recommend Adam Grant’s new book Think Again. In it, Grant talks at length about re-evaluating the way we think and do things. Our habitual behaviors feed into the standard human behavior — the easiest way is the best way. Perhaps the time has come for some serious behavior modification. As Grant explains, we are living in a performance culture and this is when we become attached to habitual best practices. We find the routine, decide it is best and it becomes the set way. Grant called it frozen in time. In this time we stop looking for a better way and stop questioning the old school mentality. The next thing you know, you are ten, twenty, thirty years older and look in the mirror and wonder what happened. Why wait? Why procrastinate? Why delay? Many people bolster their personal growth throughout their lives to better themselves and reach their goals. One of the best things I have done in the past to enhance the journey of life has been to find mentors. Just one mentor can make a massive difference, adding to my better practices. My
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mentors at MSU, as a non-traditional student, assisted in my journey through undergrad and grad school, as the old guy. Reading has become a pleasurable experience I never had as a younger adult, another of the better practices. Here are a couple more ideas that you could think about: • Reflect at the end of each day • Create a strong practice regimen • Find others to push you and train with • Create a reward system
• Love yourself and have fun!
Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit wwwtommattshow.
Visit our new website:
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HEALTH
BY KIMBERLY WHITFIELD
Building healthy habits Living well, one day at a time
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t’s never too late to start a healthy lifestyle. The key to success is being patient. Rushing the task will only cause stress and can lead to failure. If you find yourself struggling at committing to your lifestyle goals, try my helpful tips:
Focus on one task at a time Lifestyle changes require time and commitment. Don’t overwhelm yourself with several goals at once, instead, focus on one task at a time. This will allow you to move at your own pace without feeling defeated. For example, if you struggle with getting your daily intake of water, leave a bottle of water next to your bed and try drinking at least eight ounces upon rising each morning.
Be patient There’s no need to hurry the process. It’s important to set realistic goals and give yourself time. Better yet, envision the process of building healthier habits as your personal health plan. Break it into several chapters to represent the days of your life. Review daily and remember, you are in charge of every chapter!
Savor the small victories Each time you hit a milestone,celebrate yourself because you are AWESOME!. Listen to your inner voice, it will guide you and let you know when it’s time to push yourself a little further.
Enjoy the journey Have fun and don’t get caught up worrying about the outcome. I challenge you to incorporate daily positive behaviors. Some of my favorites include reading inspirational poems and quotes, treating myself to an at-home facial and listening to upbeat music.
Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
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Celebrating 75 years
ACKLEY-PETERS-HAUBERT INSURANCE SERVICE APRIL PROFILES
RYAN SCOTT
RACHEL KLEE
Ryan has been with APH Insurance since 2008 and has worked closely with Commercial Insurance Clients to make sure all of their insurance needs are met. His goals are to make sure that Businessowners have the proper insurance coverages so they can focus on their business being successful. He started at the agency after graduating from Olivet College’s Insurance and Risk Management program and has thoroughly enjoyed working with clients and establishing not only a business relationship, but also a friendship. His favorite part of working at APH is the family atmosphere his co-workers create so that he can be successful at his job on a daily basis and can also have his customers feel that same treatment. Ryan is also committed to serving his community and is involved with organizations such as the local Rotary Club.
Rachel joined APH Insurance in 2017 as a licensed Personal Lines insurance representative. As a personal lines agent, Rachel focuses on providing home, auto, and personal umbrella insurance for her clients and is an important part of the team. Her favorite part of working at APH is helping people to learn and understand their insurance. She has made it her goal to create transparency between insurance agents and clients, allowing for each client to have a unique, personalized experience as well as ensuring that clients are properly insured for their specific needs. Rachel is a people person, so she really thrives in the insurance world by creating and strengthening personal relationships with her clients.
Ryan and his family are residents of Eaton Rapids and love to be active in sports and the outdoors. In their free time they enjoy traveling up to Traverse City for vacation getaways. Both of his children attend Eaton Rapids Public Schools.
Rachel graduated from Lansing Community College in 2018 with her Associate’s Degree, and is currently working on obtaining her CISR insurance designation. When not at work, Rachel enjoys traveling and doing all things outdoors. She loves to put miles on her road bicycle and relax on their family’s pontoon boat up north.
ACKLEY-PETERS-HAUBERT INSURANCE SERVICE EATON RAPIDS • (517) 663-2651 www.aph-insurance.com
Enjoy the moment... knowing your local independent agent, and the company that stands behind them, has your family covered.
Mark Haubert Retired Partner
Leonard Peters Retired Partner
Rick Acker Owner
Protecting What’s Important to You for Over 75 years! Founded in April of 1946 by Carl Ackley, the ACKLEY-PETERS-HAUBERT INSURANCE SERVICE agency has been protecting what’s important to our customers for 75 years. With a professional and knowledgeable staff, our agency strives to maintain the highest standards in handling our clients’ insurance needs. ACKLEY-PETERS-HAUBERT INSURANCE SERVICE Here for you yesterday, today and tomorrow!
RICK ACKER
THE BEST LOCAL INSURANCE AGENCY ACKLEY-PETERS-HAUBERT
INSURANCE SERVICE
CITY • 000-000-0000 www.bestinsuranceagency.com
EATON RAPIDS • (517) 663-2651 www.aph-insurance.com
