Healthy & Fit Magazine December 2016 edition by Healthy & Fit Magazine

www.healthyandfitmagazine.com DECEMBER 2016

IT’S OUR ANNUAL

IN THIS ISSUE:

TAKE TIME TO WARM UP

GIFT GUIDE

Stretching can improve your fitness

KIDS HAVE PRACTICE?

It’s the perfect time for this workout

KEEP THE BODY GUESSING Workouts should never be easy, right?

Amanda Newton and Michael Wojciechowski Training together has helped this couple meet plenty of goals

RUN OUTSIDE? It’s up to you, but be smart before you do

SUBSCRIBE TODAY TO RECEIVE JANUARY’S ‘TOP TRAINERS’ ISSUE & FEBRUARY’S RACE GUIDE! DETAILS INSIDE!

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DECEMBER

Healthy & Fit Magazine

DECEMBER 2016 VOLUME 12: NO 9

HAVE A HAPPY,

5.T-Fal Optigrill Plus If the weather is bad, this revolutionary “smart” indoor grill can easily cook all of the family’s tasty grilled recipes. The innovative OptiGrill Plus features a built-in cooking sensor that guarantees a perfectly cooked meal every time, automatically adapting to the thickness of your food and delivering perfect doneness from rare to well-done for burgers, poultry, Panini, sausage and pork, red meat and fish. $149 | t-falusa.com

1. The All Over Short Try not to smile when you put on these comfortable, durable and great looking workout shorts. Our tester wore them for multiple workouts, each time raving about how great the shorts felt. How’s that for an endorsement? Made with nylon and spandex, they have a slim athletic cut that runs true to size. They even have an inner pocket. $68 | oliversapparel.com

2. The Desk Cycle The DeskCycle, which is designed to fit under your work desk, is fun to use and is a great workout. It’s really quiet, thanks to its magnetic resistance system; has a wide resistance range; and comes with a display that tracks time, calories and speed. This is as good as any recumbent machine that we’ve used and is very discreet when used under your desk. Pedaling, while working, isn’t hard to figure out, either. Talk about multi-tasking! $159 | deskcycle.com

7. Viki’s granola Viki’s granola is delicious. Plain and simple. We tried each of the flavors and could not pick a favorite. It comes in a variety of flavors, is gluten free made with plenty of wholesome ingredients. We absolutely loved the granola! We’re sure you will too. Great for a healthy stocking stuffer. $5.99| vikisfoods.com

3. Jump Starter Weego 44 Talk about a lot of power in a small package! This battery is guaranteed to jump start any vehicle with a gas engine of up to 7L. It’s easy to charge and use, even with your electronic devices. Comes in a small carrying case so you can take it on the road. We’re impressed! $149 | myweego.com 4. O+ Oxygen Enriched Air The Oxygen Plus O+ Skinni canister delivers more than 50 2-second breaths of 95 percent enriched oxygen. Just a few deep breaths – through your mouth or your nose – helps revitalize, boost energy, increase alertness and mental clarity, and alleviate the effects of vigorous exercise. $35.97/3-pack | oxygenplus.com

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6. Progressive+ Merino Run Socks Who doesn’t like the feel of merino wool on their feet, especially when it comes to compression socks? These feel great! And, why wouldn’t they? The Progressive+ Merino Run Socks combine the advantages of merino wool’s natural heat and moisture management with the outstanding performance properties of synthetic fiber. The socks are perfectly suited for cold, wet days and give you one less excuse to get outside and run. $60 | cepcompression.com

TOP E CHOIC

Need a gift for someone with a healthy, acitive lifestyle? Look here!

2016 GIFT GUIDE

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

Healthy & Fit • www.healthyandfitmagazine.com

8. GoSleepTravel System If it is soft, comfortable and it helps you sleep on a plane, or any tight space, sign us up! GoSleep Travel System is perfect for long travel. It is a new upright travel sleeping system that is designed to help travelers enjoy restful sleep while on-the-go. It features an inventive sleep mask that comfortably holds your head upright through the use of an elastic cord, which stretches and adjusts around any headrest or seat back to keep the head comfortably in place. $49 | gosleepusa.com

9 9.Gaea Fresh Extra Virgin Olive Oil This oil tastes great! If you’re looking for a unique stocking stuffer, here it is. It’s a quality oil that has definitely added to the taste of any dish tried in our test kitchen. It’s guaranteed fresh from the press, within three hours of harvest. Highly recommended. $18.99 | gaeaus.com

DECEMBER 2016

www.healthyandfitmagazine.com • Healthy & Fit

DECEMBER 2016

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 10 COVER PHOTO BY ERICA SPENCER

8 11 14 16 17 4

Fit Bits

Why you should hold the salt, houseplants that absorb VOCs and more!

Beyond fitness with Bikram Yoga

Pain relief, better race times, focus and rehabilitation.

Sieze the opportunity and move!

Instead of watching, get in shape while kids play sports.

Is what you ate coming back up?

How to deal with acid reflux.

Move more, but warm up first

It’s easy to make time for working out, but make sure you warm up.

Healthy & Fit • www.healthyandfitmagazine.com

18 19 28 29 30

Holiday tips for dealing with dementia

Alzheimer’s and dementia can be overwhelming.

Keep the body guessing

Exercise should never get easier!

Heart, body and mind

Change your lifestyle for the better.

Skin tips for men

Men should take care of their skin at home.

Run inside or outside?

It’s a personal preference, but can really jumpstart your training.

DECEMBER 2016

Why Haven’t Fibromyalgia Sufferers Been Told These Facts? If you are suffering from fibromyalgia, you CAN find relief. Do you feel like every drop of energy is drained from your body and most days you just hurt all over? Does going to the bathroom feel like a ten- mile hike? Even after numerous tests with your doctor, do they say “we can’t find anything wrong ?” You are not alone. Six million Americans suffer from the effects of fibromyalgia. But the sad fact is most of them have been told they’re crazy, lazy, or just depressed.

DO YOU EXPERIENCE ANY OF THE FOLLOWING? • • • • •

Aching all over Disturbed sleep Tender points in the neck, spine, shoulders and hips Recurring headaches Fatigue & Stiffness

“You’ve Been Everywhere, Tried Everything, And You’re Still Suffering” Maybe your doctor doesn’t even think fibromyalgia is a real disease, but you know it is.You suffer with it every day. One fibromyalgia patient said it like this… “I am so tired of the guilt of not being able to keep my house the way I like or fix dinner for my husband all the time. With the girls and the meds and pain I can barely just get that done, let alone clean and cook dinner most days.” Another said…“For people who take good health for granted, it’s hard to imagine a condition that makes simple tasks great tests of will and determination.” Fibromyalgia is often called the invisible disease.You look fine on the surface, but underneath you’re often exhausted and in excruciating pain. I’m Dr. Denise Rassel. Over the past 16 years, Dr. Jean-Guy and I have helped hundreds of fibromyalgia patients feel better and live healthier, more joyful lives. The more patients I helped get better, the more I realized that… No One Should Have To Suffer The Way You Do. I’ve made it my mission in practice to help those suffering with chronic pain like you. Because of this, I’m running a special “Fibromyalgia Evaluation.” Until December 31, $49 will

get you all the services that normally costs new patients $320:

If you’re suffering from fibromyalgia, learn what clinical studies show was “among the most effective treatment.”

Call before 12/31and you will receive: • An in-depth consultation about your health and well-being where we will listen…really listen to the details of your unique situation. • A complete neuromuscular skeletal examination so we can find the problem. • A full set of specialized x-rays to determine if a spinal problem is contributing to your pain or symptoms… (NOTE:These would normally cost you at least $200). • A thorough analysis of your exam and x-ray findings where we’ll map out your plan to being pain free. We will provide answers to all your most probing questions about fibromyalgia. Finally, A Proven Solution For Fibromyalgia Pain Numerous studies have shown the benefits of chiropractic care in fibromyalgia patients. Dr. Frederick Wolfe, a well-known investigator of fibromyalgia and clinical professor at the University of Kansas School of Medicine, ran a study on fibromyalgia. He asked patients to indicate drug or alternative treatments that best relieved their pain. Dr. Wolfe found that changes in lifestyle worked better than drugs and stated “Chiropractic treatment also scored among the most effective measures.” Another study examined the effectiveness of chiropractic in relieving fibromyalgia symptoms. After just a few chiropractic treatments, fibromyalgia patients suffered from less pain and fatigue, and actually enjoyed better sleep. (JMPT 2000)

By working together, we can customize a treatment plan just for you. And best of all, there will be… No Harmful Drugs, No Uncertain Procedures, And No Intimidation. Internally you can sense that certain areas of your body aren’t as they should be. Healing those areas will give you more energy, less pain, and a better life!

Phone: 517-336-8880 Call anytime between 9am & 6pm Monday through Friday and tell the receptionist you’d like to come in for the Special Fibromyalgia Evaluation before December 31, 2016. You have little risk, and a lot to gain. Call today and we can get started with your consultation, exam, and x-rays as soon as there’s an opening on our schedule. Our office is called Rassel-Daigneault Family Chiropractic and we have TWO convenient locations: Frandor/ Lansing and Okemos. Sincerely, Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.

For Many, There Is Hope. You Just Need The Right Plan. Imagine how great you could feel without your constant fatigue and nagging pains. Imagine waking up each morning, jumping out of bed, and enjoying the day…no more waking up and feeling like you got hit by a truck. Imagine not having to take handfuls of pain pills that haven’t helped and can have side effects. Imagine what it would be like to finally have hope again. To have a doctor finally tell you what’s wrong and what you can do to help yourself feel better.

P.S. What Will Your Fibromyalgia Pain Feel Like One Month From Today? Call today. Frandor/Lansing: (517) 336-8880 Across from FRANDOR, next to Wendy’s. 537 N Clippert St. Okemos: (517) 349-2740 Corner of Hamilton & Dobie Rd. 4650 Dobie Rd. Okemos *Insurance restrictions may apply. Cannot be combined with Medicare/Medicaid.

A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

A message of thanks from the publisher

e’re thankful for a lot at Healthy & Fit Magazine world headquarters these days. We’re thankful for our health. Good health is so important and so overlooked by too many people. We’re thankful for our family that we love and support. We’re thankful for our product, this magazine, that continues to flourish. It’s hard to believe we’ve been cranking this labor of love out since 2005. It goes by too quickly. And, of course, we are thankful for our readers. Yes, you dear reader, you are amazing. Thank you so much for your continued support. We love to hear from you, so be sure to friend us on Facebook, drop us an e-mail or send us a letter. We always strive to better ourselves and with your feedback, I know we will. We’d also like to remind our readers that this magazine would not be possible without the continued support of our advertisers. As we get into the holiday season, and well beyond, please support those who support us and make this publication possible. It’s been said time and time again that it takes a village to raise a child, and for our purposes, this magazine is my baby. Community support for Healthy & Fit is special and essential. I am asking you to make a special point to notice and support our advertisers. Please tell them you saw their ad in our magazine and thank them for endorsing a publication that you enjoy. Our readers are serious about their health, aren’t afraid to take control of their destiny and create a better life for themselves through smart eating, exercise and so much more. A thank you to an advertiser should be an easy thing to add to the equation. Here’s to a Merry Christmas! Happy Holidays and may your new year be one of joy, happiness and plenty of trips to our advertisers to support their endeavors and this magazine. Enjoy the issue!

Healthy & Fit • www.healthyandfitmagazine.com

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTORS Justin Grinnell B.S., CSCS

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

Lisa Marie Conklin

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Her e-mail: susan@drsusanmaples.com.

Tom Matt

Tom is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network. For more information visit www.boomersrock.us

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

517.599.5169 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 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.

DECEMBER 2016

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Fit Bits by Lisa Marie Conklin

Your arteries say, “Hold the salt please.” When you eat a diet high in sodium, your body holds on to water. The extra water is stored in your body causes your blood pressure to rise. A rise in blood pressure causes extra strain on the insides of your arteries. The tiny muscles in the arteries become stronger and thicker, but in this case, stronger isn’t better. It just makes the space inside the arteries smaller and raises your blood pressure even higher. In time, if left untreated, the arteries become too narrow and clog up, which means your vital organs like the heart are starved from lack of oxygen and nutrients they desperately need. Salt can be sneaky, so read the labels. Bread, cereal, deli meats, condiments, sports drinks, pasta sauce, and cheese are some foods that can tip the scales in salt. A good rule of thumb when reading the label is to look for a 1:1 ratio of calories to sodium. For example, if the states 200 calories per serving, the sodium content should be 200 mg or less per serving. Or, if you look at the daily value percentage on the food label. A daily value of 5percent means the food is low in sodium, while 20 percent or means it’s too high.

Houseplants that absorb violate organic compounds (VOCs) SPIDER PLANT JADE

What does the Spider plant, jade, dracaena, Caribbean tree cactus and bromeliad have in common? They absorb harmful violate organic compounds (VOC’s) in our homes. A recent study by Vadoud Niri and his team at State University of New York at Oswego conducted research with various plants to find which species had a higher rate of VOCs removal. These five plants were able to absorb common VOC’s. All were able to absorb specific VOC’s but the bromeliad was able to absorb 80 percent of the six out of eight VOC’s in a 12-hour period. Note: if you have cats or dogs, the jade plant can be toxic if ingested.

BROMELIAD DRACAENA

CARIBBEAN TREE CACTUS

Keep Your Hands Off! The flu season is upon us and while we know the importance of washing our hands frequently, nasty germs everywhere and in places we might not think about. HOME Sick family members usually end up on the sofa. Make sure to cover the sofa with a sheet so you can wash it after. Sanitize the remotes and coffee tables too. STORE Use the wipes provided or carry some with you (the store display tends to get depleted this time of year). Wipe down the cart handle and anywhere your hands will be touching. AT WORK As tempting as it is, pass on any jelly beans or M & M’s out of the office candy jar. Germs could be hanging out there. Other popular germ hangouts are the coffee maker, microwave, fridge, basically anywhere where germy hands may have landed. Wash your hands after using these appliances or touching high traffic areas in the office kitchen area. DOC’S OFFICE If you’re just there for a checkup, stay healthy and avoid germs by taking your own pen to fill out paperwork and magazine from home.

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2016

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Fit Features Betty Gauthier Betty Gauthier, 51, of Lansing, likes the balance that eating healthy and exercising now brings to her life. So much so, that with a renewed effort in health, she shed nearly 60 pounds, found a new love for running and works out religiously. She said she makes the effort to work out daily in a variety of ways, practices Hatha Yoga and is a vegan. “If I am feeling at my wit’s end about something, a short run or walk helps me decompress and affords me the opportunity to focus on my breath,” she said. “It’s a moment where I can push the pause button and find the balance I really need to be the best version of me I can be.” She also loves to be outside for short runs during the week and longer runs on the weekend. She cross trains three days a week, and for two days a week does strength training. She even finds time on weekends to hike, cycle or kayak. “Working out provides me with a deep sense of balance, clarity, and peace which affects the other areas of my life in a profoundly positive way,” she said. “It also gives me a direct way to check in with my body regarding how I am feeling both physically and mentally.” She is now an avid runner and ran 5Ks, 10Ks and half marathons. “I had always held the secret dream of becoming a runner and for whatever reason this last April I laced up my shoes and decided to honestly focus on making that dream a reality,” she said. “When I first started I could not run for more than 10 seconds.” She said she made the move from vegetarian to vegan last year. Through trial and error, she has found a way to eat healthy and stay within her healthy goals. “Anything that comes with a label gets thoroughly reviewed before going into my grocery cart,” she said. “I also pay close attention to nutritional value and how/where something is grown and purchase food that is in season so my meals change according to what is fresh at the market.”

Charles Green Charlie Green, 60, of Elsie, and his wife, Susie, made a decision in 1988 that still resonates to this day: Get healthy, and more importantly stay healthy. “After a visit to the family doctor I decided to take his advice and get healthier. My wife and I started making small changes we thought we could stick with. We have encouraged each other ever since. Having a partner and starting small was key.” Green started out with small changes, like six small meals a day, limiting simple carbs, eating protein with plenty of fruits and vegetables. He also said he didn’t eat after 9 p.m. The better diet led to a more active lifestyle, and eventually a small goal. “I had started walking, going to the YMCA and running some,” he said. “So my first goal was the 5K Elsie Dairy Dash. Each time I achieved a goal, I kept looking for something bigger. So, over the years my goal became a 10K, then a half marathon, then a marathon. I qualified for the Boston Marathon and after that, it seemed natural to move to triathlons as the next challenge.” He eventually moved to Ironmans, and after five of them, he’s tackled a 50-mile ultra-marathon. He said his new goal is to do an Ironman every five years. “When I am 85, I want to be the oldest person to finish an Ironman.” His advice to others: “Remember why you are doing what you are doing. Don’t compare yourself to others. Make small changes that you can stick with and don’t complain. No one ever made their life better by complaining. Complaining is being focused on the problem. Stay focused on how to make your training, nutrition, and your life better.”

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

Ken Bieber Ken Bieber, 44, of East Lansing, is the pastor at River Terrace Church. He used a casual encounter with an older colleague to jumpstart his road to a healthy lifestyle. “He had lost a tremendous amount of weight. He told me he tracked his calories and exercised every day,” Bieber said. “My plan began with setting my daily calorie limit to lose a pound a week. But then I saw how much I could still eat and lose two pounds a week, so I lowered the limit just a slight bit. Once I quit eating after 7 p.m., it was like flipping a switch for fat-burning, and the weight came off systematically at two pounds each week.” His workout routine consists of a three-minute stretch routine when he wakes, and before he goes to bed. He uses walking and budget-friendly exercise machines to keep fit. “I bought a used bike through the MSU bike sale last year, and a weight machine from Craigslist,” he explained. “Walking provides me a lot of opportunity to burn calories throughout the day. I have some conversations and meetings as walking meetings rather than sitting at an office table. Last week, I had two sons playing soccer games at the same time. So, I spent an hour walking in a figure eight around their two soccer fields, which allowed me to watch the games while burning calories.” It’s worked wonders for his health. He’s dropped six inches from his waist and has lost 50 pounds. His goal is to drop 10 more. He said his healthy habits have transformed the way his family spends time together. “Instead of going to amusement parks, our family vacations have the twin themes of hiking and history – that is, light day hikes and visiting historical sites. Although our big annual vacation is usually out of state, I love what Michigan has to offer.” 10

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2016

Yoga

Beyond fitness with Bikram Yoga Pain relief, better race times, focus and rehabilitation. by Ann Chrapkiewicz

hristine Carmichael, Ph.D., recently defended her doctoral dissertation in Michigan State University’s Department of Forestry. We sat down with this Mason, Michigan native to get her personal take on the practice of Bikram Yoga and how it has influenced her life, her health, and her academic career.

stress? In any professional setting, you never know who you are going to interact with, or what their own stress levels are going to be. Bikram Yoga has allowed me to cultivate a healthier response to any stimulation or response that I get from anyone else. It has allowed me to enter into a stressful environment and still create a healthy space for myself. It is so powerful to be in a situation (i.e. the yoga class)

How long have you been practicing yoga in general, and Bikram Yoga specifically? I started a regular practice at Bikram Yoga Capital Area in October 2015. I had practiced in the same yoga lineage in Detroit for a few months prior to that, and many other types of yoga over the past several years. How would summarize the benefits you have gained from this yoga? There is so much to it. First of all, my anxiety no longer takes me away with it. In higher education, we are pressured to use our thoughts a lot. But in order for that to work really well, your body and your core being of stillness also needs nurturing. In academia you will get a lot of intellectual stimulation. But I needed Bikram Yoga to have physical, emotional, and spiritual healing. Specifically to be able to do the intellectual! I’d also say it has helped me be much more compassionate to my coworkers, to find more effective ways to work together, and to deal better with deadlines, external pressures, or internal insecurities. Could you try to explain how Bikram Yoga has reduced your

That is physical proof. I can stay in postures that I never thought I would be able to stay in. So if you are someone who needs concrete evidence of health, you will definitely get it with this practice. You only have to try. How does the practice help with situations outside of the room? The room is microcosm of what you experience in life. Things challenge you in multiple ways. Our instinct is usually to give up when we are in an intense situation. Now, you don’t have to go all out, but you also don’t need to give up. You can try, and you can breathe. Any words you would like to add? I am much more capable than I ever thought I was - of navigating any challenge, because of Bikram Yoga. I do not know how I would have finished my degree without it.

where you encounter physical limitations, negative thoughts, and distractions, and to then learn how to focus and breathe. You learn how to keep moving towards healing, specifically in the midst of challenges. What would you say to someone who has reservations about practicing? This yoga has nothing at all to do with being perfect at the posture.There are things that felt absolutely impossible when I first started. I could not possibly take a six-count inhale and six-count exhale. But I kept trying. And now I can.

Ann Chrapkiewicz, owner and senior teacher (over 4000 hours experience), teaches daily and has taught over 4500 students since 2004. She is accepting men and women of all ages who are motivated to make lasting improvements in their physical, mental, emotional, and interpersonal health. New students may start with private intake consultations or group classes, and lower heat classes are offered.

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www.healthyandfitmagazine.com • Healthy & Fit

Fit Features Allison Stein Maj. Allison Stein, of mid-Michigan, 46th Military Police Command, Michigan Army National Guard, is a self-defined work-out-a-holic. Though that may not be a real word, Stein says she works out twice a day most days and feels “lost” if she does not do so. “It isn’t just about working out, “she says, “it is also about being part of a team, a second family, very much like being in the military and having a military family, CrossFit is a community.” Stein started doing CrossFit about four years ago after returning from a one-year long deployment to Afghanistan. Running alone wasn’t satisfying enough and she was beginning to get bored with that. Knowing that she needed to stay in top physical condition for her military career, she began to look for alternate workouts. CrossFit became the answer. Working out regularly at two different CrossFit gyms, Stein has developed a second “workout” family, along with raising the bar on her physical fitness. Competing in the Older, Faster, Wiser, Stronger Masters Only CrossFit competition November 5, 2016, Commerce Township, Mich., has given her the opportunity to test herself. Competing in the 40-44 age group, Stein was tested in a number of events to include a timed round robin of the 75-pound medicine ball shoulder to overhead lift, 135-pound sled push and box jumps. She also completed a grueling 12-minute workout consisting of 525-meter rowing followed by 16 feet of overhead walking lunges, 14-pound wall ball, and burpees over the bar. “I am very competitive, and I needed to see where I stand with my CrossFit peers and how far I have come in my four years of training. I have always strived to exceed the standards required of me in the military and now in CrossFit. It was a tough competition and, although I am proud of my results, I see how much more work I want to do,” she said.

We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com.

Kate Hodgkins Kate Hodgkins, 27, of Mason, is the administrator of outpatient therapy and wellness at the Ingham County Medical Care Facility. She’s also a wife, and mom of a 21-month-old boy. “Finding that perfect balance of health and wellness has been a continuous goal of mine. At times I’ve struggled, but when I am working out, I feel better mentally and physically,” she said. “During school, exercise helped me stay focused on all of my goals— personally and professionally. I was able to lose all my pregnancy weight (and even more) and, since then, I am the healthiest I have ever been.” She said her focus on health has also helped with productivity, and a positive attitude at work and in life. She said her formula for a healthy lifestyle is simple. “I document at least three things daily that made me happy, she said. My workouts have fluctuated from doing Beachbody exercises to yoga, running, and walking. I’ve enjoyed doing fitness challenges with my family, such as FitBit work week challenges. It keeps us all moving and motivated which I love. My overall fitness goal is to keep moving. I’ve enjoyed being part of social groups that encourage and motivate a healthy lifestyle.” She said she keeps her diet as colorful as possible and she drinks up to 10 glasses of water per day. “Fortunately, my family strives for the same balanced diet and lifestyle, so having this support is beneficial,” she said. “In addition, my colleagues, friends, and family are supportive in healthy living, so this encourages me to stay healthy. My advice to those who are struggling: write down goals and make time for yourself (physically or mentally—both are equally important) during each day. It helps to stay motivated if you find a friend and help each other. Motivating others is empowering, and keeps you on track yourself. It’s all about living a healthy lifestyle.”

ON THE COVER: Amanda Newton and Michael Wojciechowski Amanda Newton, 22, and Michael Wojciechowski, 23, both of Lansing, have found a great common ground as a couple. “We love working out together because we push each other very hard and motivate each other to constantly improve,” Newton said. Newton, who is a self employed hair dresser at Salon VivEsta, and Wojciechowski, who is a manager at Bstrong Fitness in Dewitt, have a following, updating their Instagram accounts on their fitness journey. The pair likes to lift weights and train together and have have adopted a vegan lifestyle. “What I love most about Mike when it comes to fitness, is that he is so dedicated in bettering himself and he is extremely health conscious,” Newton said. “We are both vegan and absolutely love living a plant based lifestyle.” Wojciechowski agreed. “What I love about Amanda is that she motivates me to be my best self in and out of the gym,” he said. “She’s always rooting me on at the top of her lungs when I’m hitting a personal record.” Keep track of their progress on Instagram at @amandanewtonfit and @ mikewojox.

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2016

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Fitness

Sieze the opportunity and move!

Instead of watching, get in shape while kids play sports. by Justin Grinnell

he winter sports season is in full swing. Adjusting schedules to find time for children’s activities can be very difficult. Unfortunately, the first thing I see busy parents or people in the workforce do is not worry about that they should be doing for themselves. I suggest that you get creative with your waiting time. The next time you drop your kid off at practice, or if you are waiting to pick them up from school, utilize that time to get a quick 10-20 minute workout. This bodyweight only workout will help increase mobility, flexibility, and ramp up your metabolism. All workouts must first start with a proper dynamic warm-up. This warm-up alone will help improve movement and will get you sweating from the get go. Perform five reps of each of the following exercise:

BURPEE

• Spiderman • Rotational Stretch • Lunge to Hamstring Perform five reps for each exercise After you perform the dynamic warm-up above it is time to take it up a notch with the fat-blasting intervals. This is your cardio fix. This interva training workout utilizes high-intensity body weight exercises to get your heart rate up, burn calories, and charge up your metabolism. Do these three moves back to back, completing as many reps in the time prescribed. Rest one minute and then repeat. During week one, do each move for 20 seconds and complete four intervals. In week two perform 5 intervals of 30 seconds each. In week three do 6 intervals of 40 seconds each. In order to see results you must push yourself. Try and complete more reps each set, in the amount of time given. Keep good form, and execute each move. Here are the exercises. • Mountain Climbers • Air Squats • Burpees 14

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Teeth

Is what you ate coming back up? How to deal with acid reflux. by Dr. Susan Maples

t might surprise you to know that 60 percent of us have occasional acid reflux. More than 30 percent have it at least once a week. These stats make reflux seem almost normal, but don’t ever confuse normal with healthy. When your stomach acid and digestive enzymes urp up into the esophagus (swallowing tube), mouth, sinuses, breathing tubes and even lungs it means trouble. In your mouth, it washes away your enamel and inflames your gums, in your lungs it causes asthma, and in your esophagus it puts you at risk for cancer. The most common remedy for reflux is a drug group called PPIs (proton pump inhibitors) such as Prilosec, Prevacid, Nexium, etc. These prescription and non-prescription meds are so commonly purchased they represent $14 billion in US sales a year. I recently noticed my local grocery store sells PPIs right with the checkout goodies, in case you forgot

to pick them up while shopping for your food. Now read the PPI warnings: “Use as directed for 14 days to treat frequent heartburn”. You’re left saying, “Wait, what?! Only 14 days? So what’s the harm? By reducing stomach acid PPIs can alter the absorption of important dietary minerals such iron, calcium, magnesium and B12. Over time any of these deficiencies can be hazardous but the links between extended use of PPIs and bone fractures (and osteoporosis) are significant. Maybe it’s time for you to focus on a cure rather than a drug. If you’re ready to fight reflux before it destroys your teeth and bones, consider making these changes: 1) Lose weight. Obesity (especially abdominal fat patterning) puts pressure on the stomach and pushes the contents upward. 2) Stop late-night eating. Not eating anything within three hours of bedtime will help you digest some of your food

HPV

IS NOW A LEADING CAUSE OF ORAL CANCER IN THE UNITED STATES

DID YOU KNOW?

By 2020, the number of HPV-related oral cancers in middle-aged men is expected to surpass rates of cervical cancer in women.

Healthy & Fit • www.healthyandfitmagazine.com

before you lie down and add gravity to the mix. 3) Eliminate ALL soda! Also coffee, black tea and other bottled beverages. Soda, bottled beverages and processed foods have been acidified with chemicals that only add to your relux. 4) Eliminate known reflux causing foods. These are gluten, citrus, tomatoes, spicy foods, diary and chocolate. 5) Eliminate all processed foods that have chemical additives and toxins. You will miss your old habits for a very short time, but have no fear. Our brains are good at helping us adapt and prefer a new healthier normal. Now is the time to prepare for a New Years resolution of health! Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Reach her at susan@drsusanmaples.com.

AN EARLY ORAL CANCER DIAGNOSIS IS ABSOLUTELY CRITICAL FOR SURVIVAL. Fortunately, identification of persistent HPV infection is as simple as spitting in a cup. IT’S EASY,

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2101 North Aurelius Road | Holt, MI 48842 p: 517-694-0353 www.DrSusanMaples.com

DECEMBER 2016

Boomers

Move more, but warm up first

It’s easy to make time for working out, but make sure you warm up. by Tom Matt

sing our heads in our exercise and fitness (activities that are fun), is paramount to a healthy lifestyle and quality of life. We can all agree that the evidence is clear. Moving more is a major attribute to gaining life enhancing ‘better-odds.’ So how come we disregard the importance of the warm-up? Here is a little story: Two years ago I was at my normal gym and was running a little bit behind. No problem I thought, so I skipped the normal warm-up, (typically a minimum of five to 25 minutes, elliptical or bike work). Since I am being totally safe (not) and just lifting (bad move) I do a couple of quick press moves on a machine and move over to the cable fly machine. You have seen these in the gym, the type that you can face away from and

“Even if you don’t have time for a big workout, stretching in the morning and night really changes your body.” — Sheila Murray Bethel

push out or down with. So I put on the standard weight I normally use, do one rep, then two and that is when I feel a small ‘pop’ in the back of my left shoulder. Hmm, that wasn’t good. I finish the workout quickly and go about the day. Two days later there it is, a strange unrelenting pain in the shoulder and I lost all the strength in it. Boy, I knew that something was wrong. Dang it! Long story short, and an MRI later, I had a partial rotator cuff tear and it

took almost a year and a half of slow healing, dialing back the lifting and rolling a little ball on it to heal. Even trainers train poorly occasionally; bad move, not warming up! Please remember always: • Warmup at least 5-10 minutes • Stretching is good, warmup and cooldown rocks. • Yoga moves are the best • Remember, we train not to become sedentary. • Tom Matt is the host of the

‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. He holds Bachelors and Masters degrees from MSU, is certified from the National Academy of Sports Medicine as a CPT/FNS/SFS. For more information please visit www.boomersrock.us

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www.healthyandfitmagazine.com • Healthy & Fit

Health

Holiday tips for dealing with dementia Alzheimer’s and dementia can be overwhelming.

or those who have a loved one with Alzheimer’s or dementia, the thought of holiday get-togethers with family and friends may leave you feeling exhausted, anxious, or just plain overwhelmed. And while it can be a challenging time of year, with some planning and adjusted expectations, your celebrations can still be happy, memorable occasions. Here are our top tips for surviving the holiday season with a loved one with Alzheimer’s or dementia: Let guests know what to expect before they arrive. Sending a letter or email in advance, letting people know about what to expect and how they can help will ease some of the burden when guests arrive. In the early stages of Alzheimer’s, family can help with communication by being patient, not interrupting or correcting, and giving the person time to finish his or her thoughts. In the middle or late stages,

make sure visitors understand that changes in behavior are caused by the disease and not the person. Pare down your responsibilities. The stress of caregiving layered with holiday traditions can take a toll. Give yourself permission to do only what you can reasonably manage. If you’ve always invited 15 to 20 people to your home, consider paring it down to a few guests for a simple meal. Let others contribute. Have a potluck dinner or ask them to host at their home. You also may want to consider breaking large gatherings up into smaller visits of two or three people at a time to keep the person with Alzheimer’s and yourself from getting overtired. Avoid triggers. If evening confusion and agitation are a problem, consider changing a holiday dinner into a holiday lunch. If you do keep the celebration at night, keep the room well-lit. Make sure that you’re careful with decoration

choices—blinking lights may confuse or scare a person with dementia, and decorations that look like food could be mistaken as edible. Keep the person involved. Focus on activities that are meaningful to the person with dementia. They may find comfort in singing old holiday songs or looking through old photo albums. As the person’s abilities allow, invite them to help you prepare food, wrap packages, help decorate or set the table. This could be as simple as having the person measure an ingredient or hand decorations to you as you put them up. Look for helpful gifts. Diminishing capacity may make some gifts unusable or even dangerous to a person with dementia. If someone asks for gift ideas, suggest items the person with dementia needs or can easily enjoy. Ideas include: an identification bracelet, comfortable clothing, their favorite music, videos and photo albums.

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Fitness

Keep the body guessing Exercise should never get easier! by Paige Finney

ou have decided to start your fitness journey, congratulations! But, where do you start? Or maybe you have been on your fitness journey for a year and saw results when you first began but then they started to dwindle. Why? When starting a workout regimen it is always smart to start with a steady state training to get a base before moving into heavier lifting and interval training. Though, what some find is they stay in that steady state and donâ&#x20AC;&#x2122;t change their workout which later results in not seeing results which then leads to frustration. Many love a fitness routine because they know what to expect and it works in their busy schedule, but what you want to avoid is becoming stagnant with that routine. When your routine becomes stagnant such as working out

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arms Monday, legs Wednesday, and cardio Friday your body is no longer challenged after six months. Every few months you want to evaluate what motivates you and what your goals are. When making a plan to meet those goals you want to be sure to hit four key areas so your body is worked to its full potential including; aerobic fitness, muscular strength, muscular endurance, and flexibility. You want to keep your body guessing. Some ideas to get all four areas into your workout routine can be by working out with a friend, personal training, buddy training, small group training, trying a new class such as HIIT, Suspension Training, POUND, Yoga, or Cycling. It allows you to learn new moves and experience something that you may have never expected. It allows you to meet new people and develop new goals and work on new muscle groups that may have been

forgotten in your old routine. After you change your plan and start to see those changes you will become more confident in yourself and start to believe anything is possible. You can see your body becoming leaner, faster, and stronger and because of this you will develop new goals which will change your workout routine in another three to six months. You should find your exercise routine continuously challenging, if not then it is time for a change in your routine. Exercise should never get easier, In fact, you should continue to push yourself to achieve your goals. Paige Finney is the membership and corporate wellness drector at the Downtown Wellness Center YMCA. Reach her at (517) 827-9690.

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Fitness How to perform an at-home skin check Here’s what to look for, and how to do it. by Dr. Marcy Street

ccording to the Skin Cancer Foundation, everyone should do baseline head-to-toe skin checks to look for signs of skin cancer and other sun related conditions. Skin checks should be performed once a month, but people with a history of indoor tanning and other skin conditions may need to perform skin checks more often. A healthcare provider should perform your first head-to-toe skin examination. They can identify moles, freckles or spots that need to be removed or those that need to be watched more closely with photographs. The healthcare provider can also teach you how to conduct a thorough skin exam yourself. It usually takes about 10 minutes and can be life saving. To conduct a skin examination you will need a full-length mirror, a hand mirror, bright lights, a blow dryer, two chairs or stools, a body map, and a pencil. Use the hair dryer to expose the parts of the scalp you are examining and start with your head and face while working down your body. You will have to sit while examining the lower part of your body and use the other chair or stool to prop up your opposite leg. You need to be extremely thorough and examine such body parts as fingernails, soles of your feet, and underarms. Skin cancer can occur anywhere. Note the results on a body map which is a drawing of a human body. On the body map make a dot corresponding to every freckle, mole, scaly patch, etc. Beside the dot note the date of examination, the spot’s approximate size, and its color. During subsequent examinations note any changes on the spot. The body map can be downloaded from the Skin Cancer Foundation’s website - www.skincancer.org Skin cancer is a common cancer, and it can be treated if spotted early. Physicians can often identify an atypical mole by using the “ABCDE” characteristics used to identify a possible melanoma: Asymmetry: Unlike common moles, atypical moles are often asymmetrical: A line drawn through the middle would not create matching halves. 20

Border: While common moles usually have regular, sharp, well-defined borders, the borders of atypical moles tend to be irregular and/or hazy — the mole gradually fades into the surrounding skin. Color: Common moles are most often uniformly tan, brown or flesh-colored, but atypical moles have varied, irregular color with subtle, haphazard areas of tan, brown, dark brown, red, blue or black. Diameter: Atypical moles are generally larger than 6 mm (¼ inch), the size of a pencil eraser, but may be smaller. Evolution: Enlargement of or any other notable change in a previously stable mole, or the appearance of a new mole

Healthy & Fit • www.healthyandfitmagazine.com

after age 40, should raise suspicion. If a suspicious or irritating spot is noticed during the exam, contact your healthcare provider and you may be asked to consent to a biopsy. The mole is removed and then examined under a microscope by a dermatopathologist who sends their findings to the office to be discussed. Your healthcare provider will help guide you through this process. If you have any of these results, contact Doctor’s Approach Dermatology at (517) 993-5900 or visit us at www.DrsApproach.com to discuss how we can help. DECEMBER 2016

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

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

SCHEDULE YOUR APPOINTMENT TODAY! 2685 Jolly Road • Okemos, MI 48864 Office: 517.993.5900

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2016 GIFT GUIDE

HAVE A HAPPY,

HEALTHY HOLIDAY Here’s how to use the guide. Look at the products, read the review and then find a local retailer who sells the item you are looking for. We support our local businesses as much as they support us. Most, if not all of the products on these pages, are sold locally. Most of the given sites will provide a list of retailers for you, as well. Enjoy the holiday season, and thanks for reading Healthy & Fit Magazine. We hope you will talk to local providers and try the products we endorse. 1. The All Over Short Try not to smile when you put on these comfortable, durable and great looking workout shorts. Our tester wore them for multiple workouts, each time raving about how great the shorts felt. How’s that for an endorsement? Made with nylon and spandex, they have a slim athletic cut that runs true to size. They even have an inner pocket. $68 | oliversapparel.com

TOP E CHOIC 2

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Healthy & Fit • www.healthyandfitmagazine.com

4. O+ Oxygen Enriched Air The Oxygen Plus O+ Skinni canister delivers more than 50 2-second breaths of 95 percent enriched oxygen. Just a few deep breaths – through your mouth or your nose – helps revitalize, boost energy, increase alertness and mental clarity, and alleviate the effects of vigorous exercise. $35.97/3-pack | oxygenplus.com

DECEMBER 2016

2016 GIFT GUIDE

7 7. Viki’s granola Viki’s granola is delicious. Plain and simple. We tried each of the flavors and could not pick a favorite. It comes in a variety of flavors, is gluten free made with plenty of wholesome ingredients. We absolutely loved the granola! We’re sure you will too. Great for a healthy stocking stuffer. $5.99| vikisfoods.com

DECEMBER 2016

www.healthyandfitmagazine.com • Healthy & Fit

2016 GIFT GUIDE

10. Classic Cable Ponytail Hat It’s thick, warm and very stylish. The Classic Cable ponytail hat offers multiple openings for ponytails hidden inside a cable knit twist, allowing for wearing a medium to high ponytail or low ponytail. And because the openings are well hidden, Peekaboos hats also look great when wearing your hair down. The Classic Cable is one of their smartest designs, offering versatility and convenience in a ponytail hat. The Classic Cable is currently available in six colors. $36.95 | peekaboos-hats.com

GREAT IDEA!

11.IMUSA Espresso Set The IMUSA 8-piece Espresso Set is perfect for any coffee drinker on your list, with the potential to be the most used stocking stuffer. This 8-piece Espresso Set is functional, yet stylish enough to leave on your counter-top, with a convenient metal rack for display. $9.99 | imusausa.com

12. The Milestone Pod This was one of our testers’ favorite items! The MilestonePod is a lightweight and durable shoe-worn wearable that gives runners easy access to detailed activity data, as well as insights on their personal running style and how to improve it. MilestonePod tracks multiple metrics including cadence, foot strike and stride length in addition to the more traditional metrics like steps, calories and distance. It even tracks the miles on each pair of shoes and provides recommendations on when to replace them. $24.95 | milestonepod.com 13. The MIND Diet The MIND Diet is the first comprehensive book and recipe collection that details the research findings on which foods and nutrients benefit brain function. The MIND Diet is built upon a foundation of two proven diets, Mediterranean and DASH (Dietary Approach to Stop Hypertension), that have been studied for decades. $14.95 | ulyssespress.com

14. Normal/Combo Skin System From Doctor’s Approach, this skin system features a gentle exfoliating cleanser, herbal blend toner and skin nurturing cream. One of the most sought after and most popular items. Did we mention it’s available locally, too? Great gift idea! $58| doctorsapproach.com

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2016

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2016 GIFT GUIDE 15. Smartwool NTS Mid 250 Made with 100 percent merino wool, this warm and cozy midlayer provides excellent thermoregulation and moisture management to ensure that you stay dry and comfortable in changing conditions. Seamless shoulder panels, meanwhile, are combined with flatlock seams throughout to allow the NTS Mid 250 to be used as a next-to-skin baselayer in especially frigid temperatures. Check out Playmakers for this gift. $110 | smartwool.com

16. Injinji Performancer 2.0 Outdoor sock Once you put these socks on, you won’t want to take them off. They’re that comfortable. The Outdoor series is made from NüWool™ Merino wool fiber for the ultimate in foot comfort and performance. Outdoor is designed to provide the desired level of cushioning, stability, support, and comfort for all outdoor activities while preventing blisters and maximizing wool’s inherent natural properties making it ideal for all weather conditions. Available at Playmakers. $18 |injinji.com

15 17. Nathan Zephyr Fire 100 Runner’s Flashlight This flashlight, designed for runners, features an integrated 24-degree downward projection angle to focus light on the path ahead of you during the run – no need to twist your wrist! A rear-facing red LED gives you visibility from the back (great out on the roads). Maybe best of all? The Zephyr Fire comes equipped with a comfy and adjustable hand strap that allows for a totally grip-free and effortless carry in either hand. $50 | nathansports.com 18. Run MI Mitten Exclusive to Playmakers! The Running Basic Mitten is a convertible running glove featuring breathable material. Wind/waterproof cover keeps your fingers warm and protects from the rainy conditions. Simple and functional design makes it really a lightweight and perfect hand feel, two-in-one glove. $30 | detroitmarathongear.com

LOCAL GIFT!

19.IMUSA Espresso Set Another Playmakers exclusive item, Nofel All Weather Headband is mad of a soft, thermal fabric. It is perfect for all kinds of outdoor activities. $23 | detroitmarathongear.com 20. addaday junior roller The Junior Roller is a lightweight, versatile roller that works great for plantar fasciitis and getting into hard to reach muscles. Designed to be held one handed, or placed on the floor for plantar relief. This easily portable roller also is great for athletes on the go. Our testers loved it! Available at Playmakers. $21 | addaday.com

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Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2016

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Mind

The heart, body and mind connection Part V: Change your lifestyle for the better. by Cynthia Logan EDITOR’S NOTE: This is the fifth in a series of eight articles on the link between the heart, body and mind. The series will discuss what can be done to have a healthy heart and body.

xperts feel that, along with drug therapy, a number of lifestyle and mind-body changes can help you heal your own heart. More research needs to be done in this area to convince doctors to prescribe this as adjunct treatment to pharmacologic drugs. Doctors have found that patients who had irregular heartbeats, but practiced yoga, had less bouts, and had lower symptoms of anxiety and depression. They explain that yoga increases the capacity of the lungs, lowers blood pressure, improves heart rate and encourages better circulation of the heart. Again, more studies that prove the association between a healthy mind

and a healthy heart need to be done in this area to get doctors on board, because yoga, meditation, and biofeedback have few side effects. To avoid injury that can occur doing yoga, it is suggested to go into it easy, and, if possible, take classes with a trained professional that can ease you into the moves so that you don’t strain muscles and joints. Other things that may help you are a good sense of humor, a zest for life, and a deep sense of purpose in life. These can give you the motivation to want more out of life. Having an optimistic attitude and not acting old help you live a more youthful life. Scientists call sitting the new smoking. They point out that every place we go we are invited to sit down. Our transportation choices usually involve sitting. Once we get to work, most of us sit. We get home and want to give ourselves or our feet a break, so we sit.

Society is slowly finding this out and more people are using standing desks and exercising before and after work. This is good for our hearts and our health. A standing body uses energy differently than a sitting body. Our brains work better if we are standing. One study found that a group of high school students scored 20 percent better on test scores when standing. Men and women, of every age, who spend the majority of their day sitting have more health problems and carry a few extra pounds. Studies show that even if they exercised, they could not counter the amount of hours they exercised. In other words, sitting chips away at us even if we exercise. Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

Fit Features Michelle Goss, 41, of Mason , took advantage of a work-b shape. Goss is a certifie ased fitness group to d public accountant and partner with Plante & Moran get back in the help of the Michigan Athletic Club, a fitness , PLLC. With program The workouts were a shock to Goss. “I still remember was developed at her workplace. ridiculously sore my body felt. I had soreness in places the first week of classes and how “I actually had to strateg ically plan when I was going I didn’t even know existed,” she said. up and down from my chair was so painful. After to get up from my desk since getting and I could start to feel the first week, the pain my body changing. I was slowly subsided hooked!” Goss has three has always been at a premiu children, so time personal fitness and health m. “After having three kids and a pretty deman ding good opportunity to make was always on the back burner,” she said. “I decide career, my a d this was a lifestyl e change .” Her diet has changed back on junk foods and drastically. She’s cut focuses on lean meats and veggies when she food consumption on the can. “I track all of my MyFitnessPal app to help think I would be human hold me accountable,” she if I didn’t admit to consta said. “I don’t ntly feeling the urge to However, small snacks throug cheat on my diet. hout the day help me conqu has the energy to shoot er my cravings.” She said baskets with her kids and she now keep “Fitness can be contag ious once your family memb up with their demanding schedules. success and the related ers and friends begin to happiness that comes witness your with it,” she said. “I never run a 5K, and now I am dreamed I would signed up to run my first half marathon in May. an understatement, but Nervous would be I am excited for my next fitness challenge.”

We need YOU! Healthy & Fit Magazine is looking for individuals who would like to be featured in our Fit Features section. We’re looking for individuals, above the age of 21, who live a healthy lifestyle through teaching, competing, training or anything in between. If you are interested, we’d like to hear from you. Contact us using the e-mail below. We’ll e-mail you in return with instructions and take care of the rest. In the past we’ve featured runners, cyclists, fitness buffs and those who inspire others. If it sounds like something you, or someone you know, would like to do, send an email to Healthy & Fit Magazine Publisher Tim Kissman at:

tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com

CHA RLE S FRIT Z

Charles Fritz, 40, of DeWitt , decided to turn his life around and get health y after dealing with divorce and cancer . “I was out of shape 10 years ago, going through a divorce and was diagnosed with cancer,” he said. “Working out and runnin g has changed all aspects of my life for the kept me healthy and happy, better. It has and allowed me to meet wonderful people and friends along the way.” Fritz, who is adjuster for Auto-Owners a catastrophe Insurance, runs two to four days per week, lifting almost every day. “This keeps me in shape to run at least one marathon per week, along with other races,” he said. “I like to stay healthy and be there for my two boys.” His advice for others: “Set goals for food and exercise and stick to them,” he said. “Once you reach your goals, reevaluate and start again. The feeling of accomplishm ent and the health benefits of exercise and eating right are amazing.”

MIC HEL LE GOS S

HAN NAH LIVE RMO RE Since running the Boston Marathon in outpatient 2013, when terrorists set clinical therapist, plans off on that killed three civilian explosions running the May 7 Tulip Time Race in s and injured Hollan d, where organizers are more than 200 others creatin , Hannah a “Bosto Livermore has been n Strong” running group g dealing with help her to post traumatic stress syndro complete the race. She’s slowly nearing finish lines of races. me when working her way back to qualify ing Instead of for the Boston letting the fear stop the Marathon again. “Since avid distance the 2013 runner, Livermore, Boston Marathon, I have 30, of Grand only participated in two to Rapids, has been three races using training each year; none of and therapy to which I actually c o n t i n u e raced,” she said. running, finish “The Tulip Time races and deal Race Committee with the terrible efforts in creating actions a Boston Strong that occurred group that literally infamous brought day. tears “In the three to my eyes. years Because of my since Boston, the panic discomfort in attacks typically confronting these occurred during difficult feelings races associated with while approaching the my trauma, I finish line,” she have very mixed said. “Recently, feelings about h o w e v e r , participating because in the run. I I’ve been pushing am grateful for myself, the I’ve generous started experiencing support, excited panic attacks to be a part of such a great even during training runs. event While I can and terrifie finally say my discipline d at what emotions might and returning, I feel completely passion are arise! My goal is to race in both betrayed by 5k and the the 10k, and I plan to my body when my anxiety finish sets in. My the run strength vanishes and strong and confident.” fear takes over.” her Read complete interview The Okemos native, who online at works as an healthyandfit magazine.com

We need Fit Features! Have someone in mind who might We’d like to hear from you. be a good Fit Feature? Call us at (517) 599-5169 or e-mail tim@healthyan dfitmagazine.com. Healthy & Fit • www.h ealthyandfitmagazine. com

MARCH 2016

Healthy & Fit • www.healthyandfitmagazine.com

DECEMBER 2016

Health

Skin tips for men Men should take care of their skin at home.

hen it comes to skin care, men have traditionally kept it simple. However, experts say more men are now pursuing healthier, younger-looking skin. Dermatologists from the American Academy of Dermatology say now is a great time for men to evaluate their skin care routine and learn more about how to take care of their body’s largest organ. “Men’s skin care isn’t as taboo anymore as more men embrace ways to take care of their skin at home,” said board-certified dermatologist Anthony Rossi, MD, FAAD, assistant professor of dermatology, Memorial Sloan Kettering Cancer Center, Weill Cornell Medical College, New York. “Although there are key differences between men and women’s skin – for example, men’s skin is thicker than women’s – the basic elements of an effective skin care plan remain the same.” Before developing a skin care

routine, Dr. Rossi says it’s important that everyone identify and understand their skin type: • Sensitive skin may sting or burn after product use • Normal skin is clear and not sensitive • Dry skin is flaky, itchy or rough • Oily skin is shiny and greasy • Combination skin is dry in some areas and oily in others To help men develop healthy skin care routines, Dr. Rossi recommends the following tips: Wash your face daily and after exercise: Since regular bar soap often contains harsh ingredients that can be drying to the skin, wash your face with a mild facial cleanser and lukewarm – not hot – water. Watch your shaving technique: For some men, multi-blade razors can work too well or shave too closely to the skin. If you often experience razor

C O U P O N

bumps, razor burns or ingrown hairs, use a single- or double-blade razor instead and do not stretch your skin taut while shaving. Moisturize daily: Moisturizer works by trapping water in your skin, which can help reduce the appearance of fine lines and make your skin look brighter and younger. For the best results, apply moisturizer to your face and body immediately after bathing, showering or shaving while the skin is still damp. Check your skin regularly: New spots or moles that itch, bleed or change color are often early warning signs of skin cancer. If you notice any suspicious spots, make an appointment to see a dermatologist. Wear sunscreen whenever outdoors: To help prevent sun damage that can lead to wrinkles, age spots and even skin cancer, before going outdoors, apply sunscreen to all exposed areas of skin, including your scalp, ears, neck and lips.

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Fitness

Run inside or outside?

It’s a personal preference, but can really jumpstart your training. by Alec Faber

un for the right reason. That’s the best piece of advice I could give you if you’re thinking about using running as a positive way to improve your life. It’s the one tried-and-true method of starting and sticking with running that I’ve used, and one I’ve used with my clients. However, even with my experience and expertise, I still get nagging questions. I thought it would be easy to answer a few of these here. My guess is that if you’re reading this column about outdoor running, you’re thinking about it. Hopefully it helps! Is it better to stay indoors, or should I head outdoors? That’s up to you. I struggle running on a treadmill. It’s boring. I can’t find a good flow on the treadmill because I’m staring at all the data in front of me. I find that workouts outside, in the cold, can be invigorating. It’s easier for me to get in the flow. Any tips for a true beginner for outdoor running? Start slow. If it’s good weather and you’re familiar with your

surroundings, it’s easier to venture a bit farther. But in slick, snowy conditions, start slow and stay safe. What should I wear? Several thin layers of clothing helps trap warm air keeping you considerably warmer than if you were to wear one heavy layer. This includes socks; wearing two pairs of polypropylene socks keeps your feet warmer and drier than one heavy pair. There’s plenty of high-tech fabric out there. Materials such as polypropylene, capilene, and some wool/synthetic blends wick moisture away from your body and keep you as warm and dry as possible. You’ll need a waterproof windbreaker, or shell, to keep protect you from the wind. Keep your exposed skin as covered as much as possible. This also means hat and gloves! Is it safe to run outdoors? Even in the snow? It can be. Be aware of your surroundings and make sure you have reflective gear, and lights, if possible. Keep calm, too. Don’t react angrily to stray dogs, absent minded pedestrians or motorists. You’re out there to have fun

and get healthy, not fight. Choose a well lighted street that you’re familiar with, or a trail system that is groomed for the winter. Where can I find good places to run? Ask your local running groups, or running stores. There are several well-organized groups in the Greater Lansing area that are always looking for new members to go with them outdoors, no matter what the weather. They’ll be a treasure-trove of information and help guide you on your running. There’s never a better time than the present to get in shape. A proper diet, weight lifting and cardiovascular conditioning, like running, are a great way for it to happen. Have fun with any outdoor running adventure, and be safe! Alec Faber is a certified personal trainer and owner of the Fitness Coliseum in Owosso. You can reach him at (989) 251-8195.

SAFE, GROOMED OUTDOOR TRAILS

Located in Owosso, FORTITUDE OUTDOOR FITNESS is an elite destination with more than four miles of maintained trails. Each trail is distinctly marked and is spread throughout 100+ acres. FORTITUDE OUTDOOR FITNESS offers a terrain for everyone to enjoy, ranging from the flat grounds of the front, to the rolling hills through the woods in the back. With staff on site during open hours and members having to check in, FORTITUDE OUTDOOR FITNESS creates a safe and controlled environment for your training, or your next 5K or running event. Call us today!

(989) 251-8195 e-mail: info@fortitudeoutdoorfitness.com 30

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DECEMBER 2016

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