February 2017 edition of Healthy & Fit Magazine by Healthy & Fit Magazine

www.healthyandfitmagazine.com

FEBRUARY 2017

CHECK OUT THIS YEAR’S

RUNNING

GUIDE WE HAVE THE AREA’S MARATHONS, TRIATHLONS, 5Ks AND MUCH MORE! IN THIS ISSUE:

MUSCLE AFTER 40?

It’s import to stay fit as you age

Jason Vanderstelt

#CharlotteRising is moving ahead.Get ready for a fit community!

RESOLUTION TROUBLES?

Givenup?Struggling?Use thesetipstostayontrack

RUNNING GROUPS

We have a list of the area’s best!

LOOK WHO’S IN THIS ISSUE! WE LOVE OUR FIT FEATURES!

CREATE EXPERIENCES

A destination health park offering an integrated array of health and well-being experiences! EMPOWER, rehabilitation services EXPLORE, indoor and outdoor walking path FUSE, clinical spa GATHER, conference space GROW, children’s enrichment area MOVE, fitness center NOURISH by The Big Salad, healthy-eating café RELISH, demonstration teaching kitchen SOAR, multi-purpose activity gym

What will you CREATE?

Call 517-541-5800 or visit myalive.com.

CALL TODAY!

Dr. Denise Rassel, PSc.D

517-507-0084

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*Complete details of the NutriMost Guarantee can be seen on our website or in the office upon request and prior to the sale. Results may vary based on an individuals physical health, diet, personal commitment and adherence to the NutriMost program. Doctor Supervision is provided by licensed Professionals. **This Pastoral Medical Association (PMA) practitioner does not practice medicine. More specifically, this practitioner does not: examine, diagnose, treat, offer to treat, cure, or attempt to cure: any physical or mental disease or disorder, or any physical deformity or injury. Nor does this practitioner prescribe or recommend any drugs or medicine.

FEBRUARY

Healthy & Fit Magazine

FEBRUARY 2017 VOLUME 12: NO 11

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

The 2017 Race Guide: Check out our list of 5Ks, Marathons and more!

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 COVER PHOTO BY ERICA SPENCER

10 10 11 12 13 4

#CharlotteRising

Find out what’s in store for Charlotte.

Fit Bits

Learn about mindless eating, anxiety and superfood trends.

Team up and get to work

A positive attitude, with support, can lead to great results.

Jumpstart your health

Simple tips to get you in shape and healthy.

Keeping on track

It’s easier said than done. If you think you’re going to stray, read this.

Healthy & Fit • www.healthyandfitmagazine.com

26 27 28 29 30

Need a running group?

There are a lot of groups out there. Pick one and get moving!

Thinking of joining a gym?

Here’s what you might want to consider before signing up.

The heart, body and mind connection Share what you’re feeling with your doctor.

Muscle after 40

It’s important to stay strong as you age.

Choose your friends wisely

Here’s your chance to create a positive relationship with reality.

FEBRUARY 2017

over 25, and suffer from migraines these are facts you must know.

Are Headaches Controlling Your Life?

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Clippert, Lansing or f • A special report that you can take with Wendy’s… Sincerely, medications – and with you revealing what is happening inside convenience at our Okemos location a ï Dr.ADenise thorough analysis oftheyour exam and I’m Dr. Jean-Guy Daigneault. you to cause headaches. Dr. Denise Rassel, D.C. Rd. Rassel and I have been helping x-rays patients with where we’ll map out how you can Dobie Dr. Jean-Guy Daigneault, D.C. neck tension, headaches and migraines live Could this drugless treatment be the get rid of your headaches once and for all. pain headaches free for years now. debilitating key to your headache solution? P.S. Why Suffer More Years Of Misery? Sincerely, on this page! 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Call today. We may be able to help y

A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman

Our Race Guide is great, but it’s a work in progress

ant a good mental workout? Try putting together a list of races. It’s vexing! Our brains are fried from organizing the list. We’re ready to run and blow off some steam. It’s one thing to put together just a list of 5Ks, or marathons, or some specific discipline from a single website or source. However, add triathlons, three mile races, adventure races and anything else that’s popped up over the years and you have quite a list to assemble. The Internet has helped bring even the most obscure race to the masses, but there are a lot of websites out there. It’s a true effort to find them all. We want to thank Playmakers for their help. They administer so many races throughout the year, and support the running community in such a way that it just continues to grow. We’ve been publishing our magazine since 2005, and our first list of races pales in comparison to the list we offer today. The growth in successful local races is due, in large part, to Playmakers and their dedicated staff. Please be aware that dates, places and distances assigned to races sometimes change during the year. What organizers come up with in January may not be exactly what takes place in August or September. A name might change, a sponsor might take over, or a cause might take center stage — all of which changes our list. As we go through the year, we’ll publish what we can online. If there’s an addition, or change to a race, please let us know. We’ll edit our list as we go on. If you’re a race director and would like to be added to our contacts for future lists, let us know that too. If you’re a runner, let us know how you did. We’re always looking for Fit Features, and stories about individuals who achieve their goals. From what we’ve seen in the past, this area has some great stories just waiting to be told. We want to share those stories. We hope this list serves as inspiration for our readers. Pick out a race and start working toward that goal. If you haven’t run a race before, sign up for one and walk the course. Many, if not all 5K races, allow walkers. If you’re a veteran runner, go after that personal record. If a 5K is not enough of a challenge anymore, pick a longer race. Use the list. Embrace this race guide and as always, enjoy the issue. Now get out there and run!

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

Healthy & Fit • www.healthyandfitmagazine.com

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.

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Fit Features Michael Beebe After 43 years working with the Michigan Department of Health and Human services in the Division of Vital Records and Health Statistics, newly retired Michael Beebe, 66, of Lansing, has found a passion with fitness. More specifically, it’s given him more time to take part in Jazzercise. “At my age, I feel it is very important to have some sort of exercise program to stay healthy,” he said. “I started doing Jazzercise back in the early 80s and have been doing it ever since. Because I enjoyed dancing and music, Jazzercise was a perfect fit for me.” He said he takes four to five Jazzercise classes a week while taking time to hit the Lansing River Trail on his bike, or with his poodle, Baron. He said he eats as healthy as he can, as often as he can, practicing moderation while still falling victim to the occasional temptation of potato chips. “I feel my fitness program has kept me in great health for my age,” he said. “At 66 I feel like I am still in my 30s-40s. Heart health and muscle tone are very important at my age and I feel Jazzercise has been very beneficial in keeping me in a very active lifestyle.” His advice to others: “Just get out and do something—anything to get your body moving. Jazzercise is a great way to have fun keeping fit.”

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.

Bethy Williams JoBeth “Bethy” Williams, 30, of Lansing, is a trainer at HIIT Fitness. She said she likes being a trainer and living a healthy life because it allows her to motivate and change the lives of others for the better. “I love the feeling of getting in a good workout,” she said. “The workouts make me a good trainer and when you are highly motivated yourself, you can really help out others. It has also given me the strength and energy to keep up with the high energy demands of my job. I always have to get in a good workout to have a good day.” She said she is preparing for bodybuilding and strongman competitions with set lifting days for chest, back, legs, shoulders, arms and legs again. She said she mixes in cardio as well as a CrossFit class or HIIT (High Intensity Interval Training) workout. “I love lifting heavy weights,” she said. “I do take a day off at least once a week, or more if I feel I need that. It’s important to listen to your body.” Williams follows a strict diet, eating every three to four hours. She said she eats a lot of chicken and greens. “I do treat myself here and there,” she said. “I make sure to eat before and after workouts. And I prep a lot of my meals beforehand so it’s always ready to go or be eaten.” Her dedication and passion will go a long way toward helping her achieve her goals, which include taking first place in the Michigan Strong Man and Woman competition, compete in her first powerlifting meet as well as deadlifting 400 pounds — 50 more pounds than her personal best. Her advice to others: “Keep your head up and always stay positive,” she said. “If you fall down get back up and try again. I have fallen down many times, I just don’t stay there! If you believe big, your results can be big!”

Sarah Topp Staying healthy and in shape is important to Sarah Topp, 25, of Lansing, because her lifestyle demands it. As a wildlife volunteer coordinator at Michigan United Conservation Clubs (MUCC), and because of her other hobbies, she’s extremely active. “All my hobbies and my career are highly active so I work out to continue those,” she said. “And it is a stress reliever for me! I like to challenge myself.” She said her workouts are varied. She goes to CrossFit Shift as well as bodybuilding and cardio workouts with her girlfriend, Bethy (see above). She said she eats four to six balanced meals a day with a lean protein, vegetables and minimal fats. “My workouts are constantly varied, but I focus on my strength with lifts like squats, cleans and snatch movements,” she said. “If I’m craving something I will usually allow it since I am trying to build muscle. But if I’m being strict I try to keep it to the whole foods that are in the zone diet plan. I do notice a difference in my energy levels and performance by not fueling with the proper food. This makes me more motivated to fuel my body with foods that strengthen my performance, instead.” The goal is to compete in a CrossFit competition and see how strong she can become. Her advice: “Don’t be afraid to start somewhere; you can only make progress from there,” she said.

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2017

Fit Features Katy Stone Her workouts began when she wanted to lose weight. Then her workouts targeted back pain. Now she works out to power herself through a triathlon. Simply put, Katy Stone, 43, of Perry, knows that most of her health goals can be achieved with a good workout. Stone is a farmer, as well as a stay-at-home mom. “Being fit has helped me to stay strong and able to do chores around our small farm,” she said. “We raise poultry on pasture and it’s a workout moving the chickens and turkeys daily. We also grow a large garden and have a hoop house for growing veggies. Being fit allows me to plant, maintain and harvest our produce. I also feel it is important to be a good example to my two daughters.” Stone, who is also a veteran enrichment director for Team Read, White and Blue in Lansing, works out for 45 minutes to an hour a day. She switches it up between swimming, cycling and running, as well as weightlifting. “My goal this year is to qualify for the Olympic Distance Triathlon at the USA Triathlon Age Group Nationals in Omaha in August. And to place top 18 at the Age Group Nationals, which would qualify me for the World Championship in Australia in 2018,” she said. “I have wanted to race in a triathlon since I was a teenager. Finally, at age 40, when my husband was deployed to Kuwait, I decided it was time to train and go for it. Now I am hooked!” Her advice to others: “Pick a goal and write it down,” she said. “Join a team or a club and train with others. Lansing has so many opportunities. Training with others can simply be online or you can meet up each week. Step outside of your comfort zone. Ask for help. Just get out and do it!”

Ashley Grettenberger Ask Ashley Grettenberger why she likes to stay fit and she’ll tell you it’s simple: She likes the way she looks and feels. Grettenberger, 26, of Lansing, is a personal trainer and smoothie tech who loves to stay fit. “Fitness helps with my lifestyle. Because it is something that only I have the ability to control, it gives me some power in my life,” she said. “My confidence levels have increased the more I work out. Fitness helps me to feel like a queen when I purchase a nice outfit and when I wear it for girls’ night out or date night.” When it comes to workouts, she does it all, too. She said she likes plyometric, body weight, strength training and outdoor workouts. “About a year ago, I introduced hot yoga into my life and I absolutely love it,” she said. “The challenge it brings during the workout makes me appreciate the relaxation my body feels hours after the class is over.” Her diet is balanced with plenty of healthy foods. She said she makes it a point to get a daily dose of apple cider vinegar, coconut oil and olive oil. “Typically, one day during the weekend I have something that I have been craving or try something new, and use that as my cheat day,” she said. And when it comes to achieving her fitness goal? “Laugh,” she said. “Fitness shouldn’t be as serious as we try to make it. Go back to your childhood and the activities you were doing that made you happy. Let your body be a canvas to create a masterpiece and remember you can never be anything short of amazing.”

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 Johnson Kate Johnson, 40, of Holt, loves to run and work out. As the co-head coach for Team Playmakers Any Distance Any Pace Running team, as well a health and fitness coach at Kate Johnson Fitness, she keeps very active — which is fine with her! “I was a stay-at-home mom who spent all my time focusing on my children, for many years,” she said. “I let myself get out of shape and was unhappy about it. Now I can keep up with my active kids and also help motivate others to spend time on their health and fitness.” She said she has plans to race in 2017, after a stint of rehabbing an injury last year. Using that as motivation, she started to work on PiYo, a cardio fusion inspired by Pilates and yoga, that eventually lead her to be a PiYo live instructor. “Last winter I got injured training for my 9th marathon,” she said. “I am returning to running after a stress fracture and plan to return to racing in 2017!” She said she eats plenty of vegetables, protein and healthy fats. She’s also reduced her carb intake greatly while drinking plenty of water--so much water, she’s earned a nickname. “My friends have nicknamed me the water police but honestly, if I drink a lot of water it curbs my cravings!” she said. “I also drink a superfood shake each day that provides my nutrients. When we are deficient in vitamins and minerals we are more likely to have unhealthy cravings.” She said if you’re looking to become fit, avoid fads and a bad diet. “Find a type of exercise that you enjoy and make small changes to increase movement,” she said. “Fads don’t work. It is a lifestyle change. We can’t outrun our forks so we need to fuel our bodies well if we want to perform as athletes.” FEBRUARY 2017

www.healthyandfitmagazine.com • Healthy & Fit

On the Cover

#CharlotteRising

Fitness, development are at the top of this Charlotte native’s plans.

ntrepreneur Jason Vanderstelt, 42, of Charlotte, has big plans for his hometown. After serving on the city council and as a Chamber of Commerce and Rotary Board member, he’s helping Charlotte grow as part of the #CharlotteRising initiative. #CharlotteRising is a community group that has embraced the Rising Tide initiative by Governor Snyder and the Michigan Main Street program. According to Vanderstelt, several projects and developments are falling into place. In the past two years all downtown buildings that have been purchased have had new plans for redevelopment. Hayes Green Beach Hospital, which owns AL!VE, a community and well being facility that is unique to the Greater Lansing area, continues to grow. There’s also the development of a 432 acre county park that will feature a 160-acre lake. Vanderstelt, who has a history of running, is very excited about that. He hopes to add to the list of 5Ks that take place in Charlotte, and eventually add triathalons and a duathlon. He said there’s also opportunity for additional biking with a multi community trail system as well as more walkable community sidewalks. “It will be a regional draw for recreation, sport and fitness as well,” he said. “There are additional building blocks in the community that will add in our redevelopment and reaching our potential.” The objective of the Michigan Main Street Program is to support and improve Michigan’s downtowns and traditional commercial neighborhood districts. The program provides technical assistance that helps a community build partnerships and collaboration among stakeholders and encourages historic preservation. It promotes environmentally-sustainable redevelopment, integrates a community’s cultural assets and fosters entrepreneurial development and downtown living. Charlotte was selected as one of the 10 communities across the state of Michigan for the Rising Tide initiative. Rising Tide encompasses the Michigan Mainstreet and other programs. “The timing couldn’t be better,” he said. “Charlotte was already beginning to rebuild and develop from the recession just a few years ago. Our community was hit hard with the downturn and we were left with a few less people and businesses than before. We have begun a comeback and it’s an exciting time for this county seat city.” Vanderstelt, along with his brother Darrell, own Dutch Brothers Development Group real estate firm. He also works with Adams Outdoor Advertising and owns a mobile entertainment company, Tunes DJs. “I want the families in greater Lansing that are looking for a new place to live to consider Charlotte,” he said. “We are only 20 minutes from downtown Lansing and our property values and community are a great value.” 10

Healthy & Fit • www.healthyandfitmagazine.com

Fit Bits Survey says… The results are in! Pollock Communications and Today’s Dietician polled more than 1,700 registered dietitians in a survey titled, “What is Trending in Nutrition.” According to the survey, we are tired of dieting and will focus more on choosing clean foods and practice mindful eating to achieve a healthier lifestyle. So which super foods will you be hearing a lot more about in 2017? Here they are in order: 1. Seeds, like chia and hemp 2. Avocado 3. Nuts, like almonds and walnuts 4. Fermented food like yogurt, tempeh, sauerkraut and pickles 5. Ancient grains like quinoa, spelt, amaranth, farro and millet 6. Kale 7. Green tea 8. Coconut products, like coconut milk, oil, and flour 9. Exotic fruits, like mangosteen, star fruit and passion fruit 10. Salmon

Mindful eating You’re going to hear more about mindful eating this year, but what is it? Mindfulness, in general,is focused attention using all of our senses to experience the present moment. When it comes to eating, this means slowing down and savoring each bite instead of whoofing it down without regards to how the food looks, tastes, feels or smells. The next time you sit down to eat, take a moment to look at your food. Notice the color and inhale the aroma. When you eat it, what is the texture and taste like? Slowly chew your food and put your fork down between bites. If you’re trying to lose a few pounds, mindful eating is a good place to start. A 2014 issue of Journal of the Academy of Nutrition and Dietetics found that we can consume fewer calories over the course of a meal when we eat slowly.

Feeling anxious? Did you know that performing random acts of kindness could actually help your anxiety? A team of researchers at the University of British Columbia assigned people with high levels of anxiety to perform acts of kindness for other people at least six times a week. These acts included things like holding the door open for someone, donating to charity, leaving a larger tip, doing chores for someone and buying lunch for a friend. Research found that these acts of kindness led to a significant increase in the participant’s positive moods. In addition, the participants also felt better about their relationships and experienced a decrease in social avoidance. Even if you’re not an anxious person by nature, research shows that when we perform acts of kindness, it releases the hormone oxytocin (often dubbed the “love” or “hug” hormone) which not only makes you feel all warm and fuzzy inside but actually dilates the blood vessels, which reduces blood pressure and is good for your heart! Random Acts of Kindness Day is February 17th. We would love to hear what random acts of kindness you’re doing. Tweet them out @HealthyFitMag #RandomActsOfKindnessFEBRUARY 2017

Boomers

Team up and get to work

A positive attitude and support can get you anywhere! by Tom Matt

cience and research continue to deliver new evidence that is very encouraging about potentials for growing older. That if we keep a positive attitude, our level of activity and probable accomplishments are wide open. Call it the “Malleability of Growing Older” or the “Subjective Process of Picking Up our Game.” Either way ride on gang! When Diana Nyad completed her 53 hour Cuba to America swim at the age of 64 it was with a team of 35. Teammates and trainers make a difference. Group activities hold us accountable to others and reinforce our subjective, malleable qualities. Good trainers can keep us focused, healthy and show us the way to the new you! Diana Nyad wanted the “thrill of commitment.” She stated “Cuba,

“Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work” — Vince Lombardi

because the dream had been there before. I thought, boy, that’s a dream I could rekindle.” I have a new term for audacious goals, “Amazing-Endeavors.” This fits what science is telling us about the growing older process, how we feel about growing older matters a lot! Life is like a cookbook where turning the page is a chance for redemption. New recipes and ingredients fuel our potentials. Examples to include are a new gym membership, where classes and friends are waiting.

Learning from expert trainers increases potential behavior modification, success and increased quality of life. Swimming 103 miles, in shark infested waters, was not done alone. Nyad knew that her 64 year old age was a challenge, it was her team that made the difference. You can reach your “Amazing-Endeavor” with coaching, and your new cookbook recipe and ingredients of sorts. 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

Teeth

Jumpstart your health

Simple tips to get you in shape and healthy. by Dr. Susan Maples

alling all parents! Tooth decay, childhood obesity, and lifestyle related illnesses ALL continue to be on the rise. If you have high health-hopes for your children, I beg you to rethink what they’re eating daily. Our brains are so able to reset our food preferences around what we decide to eat day-in and day-out. So eat intentionally—to fuel your body— and soon you will wonder what took you so long to enjoy healthy foods. Here are some quick start tips to be healthier in 2017: Get all the liquid sugar out of the house. This includes juice! It’s the #1 contributor to malnutrition in children and is as bad for your pancreas and liver as straight up soda pop. Instead buy real fruit. Wash it and cut it up so everyone will eat it. Fruit in its natural form, sugar packaged with its fiber,

makes all the difference in the world in reducing the risks of both tooth decay and diabetes. Put the sugar bowl back on the table. That really means stop buying sugared breakfast cereals. Consuming sugar in that quantity is addictive and poses a risk of insulin resistance and fatty liver disease, not to mention decay. Kids will never add as much sugar as the food manufacturers do. Switch from commercial peanut butter to natural peanut butter. Hydrogenated fat, while it extends the shelf life, it is not good for our bodies. Look for the peanut butter with one ingredient: peanuts! Turn an unhealthy food to a healthy food overnight. Your kids will love you for it within three weeks. Eat real food! Stay away from

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processed, packaged and fast food. They’re laden with calories, fat, sugar and chemical preservatives. If you wouldn’t serve it to your dogs (because you are afraid of the mess they might make on the floor) chances are you shouldn’t feed it to your children. Vegetables, fruit, whole grains and lean proteins are the building blocks for good nutrition. Eat on smaller plates. Then wait 20 minutes before second helpings are served. It’s a great way to have family conversations at dinner also. Stop eating when you’re no longer hungry, instead of when you’re full. Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of BlabberMouth. Reach her at susan@drsusanmaples.com.

FEBRUARY 2017

Fitness

Keeping on track

It’s easier said than done. When you’re ready to stray, try this. by Renee Tilley

f you’re part of the roughly 60 percent of Americans who set resolutions every New Year, you know how hard it can be to keep them past Easter. Use this list for some extra success this year. And if you’re part of the nearly 40 percent who don’t make resolutions, this could get you started on the right track! Join a gym Look for something close to you: close to home, close to work, somewhere on your commute. This will make it easier to get in there! Look for gyms that offer group fitness classes so you can get started right away with a new routine and maybe meet some new friends! Sign up for a fitness class This will help keep you motived to stay active throughout the week. The more you love the activity the less likely you’ll be to skip it. Find a friend This might be the best way to make sure you stay on

YMCA OF LANSING 517.827.9690

FEBRUARY 2017

track. If you feel like skipping a workout or cheating on a meal, you’ll have to answer to someone. You can also help keep them accountable. Remember, there is strength in numbers! Set a workout reminder If you have a busy schedule, try setting a reminder on your phone or other devices. Having that alarm will make sure that time is set aside in your schedule, and before you know it, it will be automatic. Try one new healthy recipe each week Preparing meals can be very time consuming, and sometimes healthy food doesn’t sound (or taste) very appetizing. In order to make sure you stick to your diet, look for healthy recipes for some of your favorite foods and add that to your week. It will give you at least one meal to look forward to, and it won’t set you back. Don’t allow excuses You know yourself better than anyone. When

you’re planning your goals this year take a moment for each one and try to predict what the greatest obstacle will be. Make a note, set a reminder, or just write them down the old fashioned way, and keep them visible so when the excuses start to show up, you’ll be ready. Get a fitness tracker or fitness app on your phone There are some great tools and apps available that will allow you to record your activity and diet for the day, making it a lot easier to monitor your progress. If you can see improvements, even in small things throughout the day, you’ll be much more likely to keep it up!

Join this month and pay a $17 enrollment fee.

Renee Tilley is the member engagement/health and wellness director at YMCA of Metropolitan Lansing, Parkwood. Reach her at (517) 827-9690.

Visit us at

jointheynow.com

www.healthyandfitmagazine.com • Healthy & Fit

2017 HEALTHY & FIT MAGAZINE RACE GUIDE

Runners! Take your mark Save the guide and plan your weekends accordingly.

ealthy & Fit Magazine has seen a lot of races come and go. We’ve seen events grow from a few dozen participants to over 1,000 runners. It’s exciting! Each year we comb through the Internet, reach out to our many contacts, and speak to several race directors to compile this list. We talk to local businesses, many of them supporters of specific races and/or various causes, to make sure we’ve covered as many of the events as possible. One business in particular, Playmakers, has been a great partner and asset in creating this list. We thank them whole heartedly! The race community is a big family: We want to help promote the local events, and want to give our readers a vast panorama of choices as they choose

events they will support with their participation. The Healthy & Fit Magazine Race Guide is designed to give you the option of taking it out of the magazine so it can be used as a checklist for runners who want to stay active every weekend. It’s music to our ears to hear about cubicles, offices and desks that have our race guide hanging on the wall. We hope to take that one step further this year. We’re excited to announce that we will publish our guide online this year as well. For more on that, visit our site at healthyandfitmagazine.com. We also acknowledge that this race guide is not complete. New races appear all the time and while they may not have been available to us by press time (early January) we want to hear from them as the year progresses. With the online version of the guide,

race directors will have the opportunity to post information about their event making it available through our website, and next year, be considered for the yearly guide in the magazine. Our guide is organized by the distance of the race, with 5Ks first, then longer races, followed by triathlons and duathlons. So many races now have different routes to accommodate every style of runner, and almost all of them include a time, and support for walkers. Please enjoy the guide. Take it out and share it with as many potential runners as possible. At Healthy & Fit Magazine, we believe hydrating, eating healthy and exercise are the foundation to a healthy life. The events listed in this guide celebrate that same philosophy. We hope to see many of our readers participating in the races.

Proudly Offering

Fitness, Fun

Friendshi p!

Membership is open to all. Learn more at our Membership Open Houses on February 26 & March 12. Call for details and to RSVP at 517-353-5111. www.universityclubofmsu.org • 3435 Forest Rd. Lansing, MI 48910

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FEBRUARY 2017

2017 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACESFEBRUARY FEBRUARY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

2/4 2/4 2/4 2/4 2/5 2/5

Alma St. Joseph Howell Jackson Novi Okemos

5K 5K 5K 5K 5K 5K

runsignup.com playmakers.com playmakers.com runningfoundation.com runsuperbowl.com playmakers.com

Heart and Sole Ice Fest 5K Chocolate Walk/Run Howell Dragon Run 40th Annual Groundhog Gallop Super 5K Road Race Super Bowl 5K

Saturday, March 25

IronDog 5K 2/11 2/11 2/11 2/11 2/12 2/12 2/18 2/18 2/25 2/26

Run Broadway Frosty Frolic 5K Chili-heart 5K Run and 2 Mile Walk Snowman Scram 5K and 1 Mile Fun Run Heart Throb 5K Winter Challenge 2016-2017 Fortitude 5K Snow Show/Fun Run Winter Blast 5K Paczki Run Fight for Air Climb

The IRONDOG 5K is the MSU Veterinary Medical Center’s largest annual fundraiser. This will be the 5th annual event. Join them for a flat, fast, fun, and unique 5K course through the campus of MSU. 500-700 runners and walkers are expected! Dogs are welcome with walkers.

Ann Arbor Harrison St. Clair Pentwater East Lansing Ann Arbor Owosso Grandville Hamtramck Detroit

10, 4 Mile 5K 5K, 2 Mile 5K 5K Run 5K 5K, 1K 5K Climb

annarborrunningcompany.com www.facebook.com runsignup.com goracego.com runningfoundation.com wccfitness.org fortitudeoutdoorfitness.com playmakers.com tour-de-troit.org runmichigan.com

DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

3/4 3/12 3/13 3/14 3/18 3/18 3/18 3/18 3/18 3/19 3/25 3/25 3/26

Lansing Ann Arbor Ann Arbor Dexter Marshall Okemos Hastings Ionia Grand Rapids Shelby Twp. East Lansing Kent City East Lansing

5K 5K 5K 5K 5K 10K, 5K, 1M 5K, 1M 5K 5K 5K 5K, 1M 15K, 5K 5K

thehouseofpromise.com runshamrocks.com playmakers.com epicraces.com playmakers.com playmakers.com strose5k.com playmakers.com spectrumhealth.org move-itfitness.com runningfoundation.com kentcityschools.org runningfoundation.com

LOCATION

DISTANCE

MORE INFO

MARCH

Steps to Freedom 5K Shamrocks & Shenanigans 5K Spring Couch to 5K The Pi Run & Piece of Pie Pastrami Joe’s Reuben Race Ronald McDonald House Run for the House St. Rose-Saint Patty’s 5K/1mile Fun Run Snap Fitness Colorama 2017 Spectrum Health Irish Jig 5K Bad Bunny 5K IronDog 5K Kent City Ridge Run 15K/5K MSU Tower Guard Shamrock 5K

APRIL

DATE NAME OF RACE 4/1 4/8 4/8 4/9 4/9 4/15 4/22 4/22 4/22

No Frills All Thrills Trail Run Brighton Healthy Hustle 5k East Lansing Sigma Alpha Duck Race East Lansing MSU Race for the Place East Lansing Big House 5K: Trail to the Victors Ann Arbor Run For the Health of It Madison Heights Young Life Lansing 5K Lansing 6th Annual Houghton Lake Trail Run/Walk 5k Houghton Lake Great Lakes Loons Pennant Race Midland

FEBRUARY 2017

8K, 4K playmakers.com 5K runningfoundation.com 5K runningfoundation.com 5K, 1M runningfoundation.com 5K playmakers.com 5K madison-heights.org 5K runningfoundation.com 5K houghtonlaketrailrun.weebly.com 5K, 1 Mile greatermidland.org/races

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2017 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACESFEBRUARY APRIL (CONTINUED) DATE NAME OF RACE 4/22 4/22 4/23 4/23 4/23 4/23 4/28 4/29 4/29 4/29 4/29 4/29 4/30 4/30

LOCATION

Annual Black River Public School Rat Race Holland Big Babies 5K East Lansing Why We Run 5K & 10K Lake Odessa Spartan Spectrum Autism Awareness 5K East Lansing Komen Mid-Michigan Race for the Cure Lansing Yellow Jacket Challenge Greenville Howell Interact GLOW Run Howell Downriver Dash Taylor Maple Syrup 5K Run/Walk ASM 5K for Autism Acceptance Lansing Superhero 5K Run, Walk or Fly! St Johns Awesome 10K, 5K & Kids Fun Run Springport Quaker Dash 5K Lansing Dawn Farm Ride for Recovery Ypsilanti

Friday, May 5

Mason State Bank 5K MAY

DISTANCE 5K 5K 10K, 5K, 1M 5K 5K, 1 Mile 5K 5K 5K Vermontville 5K 5K

blackriverpublicschool.org runningfoundation.com runningfoundation.com runningfoundation.com komenmichigan.org runningfoundation.com runningfoundation.com guidance-center.org 5K playmakers.com runningfoundation.com runningfoundation.com 10K, 5K, Fun Run runningfoundation.com 5K runningfoundation.com 10K, 5K dawnfarm.org

This is a very popular Friday night race in Mason. Features shorter distances, including a sprint for kids. Proceeds from this race benefit Mason Schools. Great course with a small, steep finish.

DATE NAME OF RACE

LOCATION

DISTANCE

5/5

Detroit Mason Jackson DeWitt Lansing New Boston Northville Holland Milford Flushing Lansing Alma Jackson Lansing St. Johns Clarkston Ann Arbor Lake Orion East Lansing Holt Harrison Twnship Ypsilanti Lansing Chelsea Haslett Adrian Lansing

5K 5K, 1 Mile 5K 5K 5K 5K 5K 10K, 5K, 1K 6K 10K, 5K 5K 5K 5K, 1.5 M 5K 5K, 1 Mile 10K, 5K, 1M 5K, 1M 5K 5K, 1 Mile 5K, 1 Mile 5K, 2 Mile 5K 5K

5/5 5/6 5/6 5/6 5/6 5/6 5/6 5/6 5/6 5/7 5/13 5/13 5/13 5/13 5/13 5/14 5/20 5/20 5/20 5/20 5/20 5/20 5/20 5/21 5/21 5/21

Hightail to Ale 5K Mason State Bank 5K & Bulldog Runs FSCA 5K Miles for Smiles 5K St. Gerard Faith Goes the Distance 5K Jimmy Williams Memorial Run Moonlight Bootlegger 5K Tulip Time Run Global 6K for Water Wake The Bear Feed The Kids Five-O 5K Child Advocacy Superhero 5K Around the Park for Autism Neogen 5K Heart of the Trail 5K Angelsâ&#x20AC;&#x2122; Place Race Ann Arbor Goddess 5K & Mile Run/Walk 3rd Annual Run Over Addiction Woofer Walk & 5K No Child Wet Behind 14th Annual Save the Manatee Walk & Wag and Run 5K Run for the Ages Heart and Sole Run Race for Ralya E-Race Stigma 5K Woods and Water 5K

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MORE INFO

hightaletoale.com runningfoundation.com runningfoundation.com playmakers.com runningfoundation.com runningfoundation.com bootlegger5k.com tuliptime.com teamworldvision.org wakethebear.org runningfoundation.com runningfoundation.com jasn-mi.org runningfoundation.com runningfoundation.com angelsplacerace.org epicraces.com guesthouse.org playmakers.com lansingdoula.com/events/ savethemanatee5k.com runningfoundation.com runningfoundation.com 10K, 5K, 2 Mile chelseaheartandsole.com 5K, 1Mile runningfoundation.com 5K runningfoundation.com 5K runningfoundation.com

FEBRUARY 2017

No more physical impact. No more limitations. No more gravity. Try the ALTER G at our: Holt Office • 2040 N. Aurelius Jackson Office • 206 Page Ave.

FEBRUARY 2015

FIVE LOCATIONS TO SERVE YOU HOLT • JACKSON • JONESVILLE www.orsmi.com • (877) www.healthyandfitmagazine.com • Healthy202-2175 & Fit 17

2017 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACESFEBRUARY MAY (CONTINUED)

DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

5/21 5/21 5/29

Milford Lansing Dansville

13K, 5K, Mile 5K 8K, 5K

playmakers.com runningfoundation.com runningfoundation.com

DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

6/3

Napoleon Lansing Novi Fowlerville Clio Okemos Milford Grand Ledge Pewamo Brighton South Haven Ionia Grand Ledge Lansing Lansing Portland Linden East Lansing Lansing

5K 1 Mile Run 10K, 5K 5K, 1 Mile 5K 5K 5K 5K, Half 5K, 2 Mile 10K, 5K, 1M 5K, 2 Mile 5K 5K, 1 Mile 5K, 1 Mile 5K 5K 5K, 1 Mile 5K, 1 Mile 5K

runningfoundation.com sparrow.org/michiganmile runflirt.com runningfoundation.com ekshrine.com runningfoundation.com playmakers.com runningfoundation.com runningfoundation.com runingfoundation.com runsignup.com playmakers.com runningfoundation.com runningfoundation.com runningfoundation.com stpatssummerfest.com playmakers.com maxsrace.com www.staystrongdoit.com

Great American 5K and American Mile Fallen Heroes Run Big Foot Challenge

JUNE

6/3 6/3 6/3 6/3 6/4 6/4 6/5 6/10 6/10 6/10 6/14 6/17 6/17 6/21 6/24 6/24 6/24 6/28

Pirate Booty Dash Sparrow Michigan Mile Flirt With Dirt Run for the Impact Shriner’s Run 4th Annual Paper Chase 5K Prove It 5K Duo at the Ledge Pewamo St. Joseph Run Prowling Cougar Step into Summer 5K Trail Run/Walk BPRC Retro Run 5K Josh Spalsbury Memorial Comet Chase 5K Get Healthy Now 5K Run/Walk Twilight Run St Patrick Summerfest 5K Run/Walk Wings of Mercy Runway 5K Max’s Race Run for a Cure

Saturday, June 24

Max’s Race

Max’s Race is sponsored by the non-profit Maxwell C. Matthews Foundation. Established in 2005 to honor the life of their son Max, they help raise money and awareness for programs and services that focus on children in need and their families.

JULY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

7/4 7/4 7/4 7/4 7/8 7/14 7/15 7/17 7/22 7/22 7/22 7/23 7/29 7/29 7/29

Central Lake Hanover Ann Arbor Corunna St. Clair Midland Okemos Ann Arbor Battle Creek Potterville Jackson Lansing Charlotte Lansing Dansville

10K, 5K, 1Mile 5 Mile Run 5K 5K 4 Mile 5K 5K 5K 5K 8K, 5K 10K, 5K 10K, 5K 5K 5K 5K

ryanshay.org runningfoundation.com epicraces.com runningfoundation.com swampfoot.com greatermidland.org elesplace.org dartforart.com runningfoundation.com Runsignup.com runningfoundation.com runningfoundation.com echrshealth.org runningfoundation.com runningfoundation.com

Ryan Shay Mid Summer Night Run Hanover Firecracker Mile Fun Run Firecracker 5K and Kids’ 100-Meter Dash Corunna Firecracker 5K Run/Walk Swampfoot Run the River Ele’s Race 5K Run/Walk Dart for Art Strut for the Strays Race to Freedom 8K, 5K Orthopaedic Rehab Specailists Rose Run Run for Fame Be Well at ECHRS Cristo Ray Community Center Run for Food Dansville 5K

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FEBRUARY 2017

2017 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACESFEBRUARY AUGUST

DATE NAME OF RACE

LOCATION

DISTANCE

8/5 8/5 8/5 8/5 8/12 8/12 8/13 8/18

St. Johns Clark Lake Lansing Alma Lansing Hillsdale Mason Howell

10K, 5K 12K, 5K 10K, 5K 5K 5K 5k

Mint City Races Run Clark Lake Come to the River 5K Hoofing it for Ag BWL Hometown Power 5K Molly’s Glitter Run Camino of St. James 8K, 5K and Fun Runs Howell Melon Run

Saturday, July 22

47th Annual ORS Rose Run 8/19 8/19 8/20 8/26 8/26 8/26 8/26 8/26 8/27

Dog Days of Summer 5K Panther Spirit Race Lake Lansing Team Relay Touched by Adoption 5K Whitehills 5K Run/Walk and Trail Run Pleasant Lake FUN Run/Walk Grand Rapids Mud Run Farm to Fork 5K Campaign for Shane 5K

FEBRUARY 2017

MORE INFO

runningfoundation.com runningfoundation.com runningfoundation.com runningfoundation.com runningfoundation.com runningfoundation.com 8K, 5K, Fun Runs runningfoundation.com 10K, 5K howellmelonfestival.com

Sponsored by Orthopaedic Rehab Specialists, P.C., the Rose Run will again feature 10K and 5K runs, a 5K walk, and a Kids Run. Events will begin at 8 a.m. on the Jackson College campus. Adult events start and finish on the JC campus and follow a scenic course around the College. All participants receive a T-shirt.

Owosso DeWitt Haslett Portland East Lansing Pleasant Lake Grand Rapids St Johns Owosso

5K 5K, 1M 5.2 Mile 5K 5K 6K 5K 5K 5K

runningfoundation.com runningfoundation.com runningfoundation.com runningfoundation.com runningfoundation.com runningfoundation.com grandrapidsmudrun.com runningfoundation.com runningfoundation.com

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2017 HEALTHY & FIT MAGAZINE RACE GUIDE 5K AND SHORTER RACESFEBRUARY SEPTEMBER

DATE NAME OF RACE

LOCATION

DISTANCE

9/4 9/9 9/9 9/10 9/11 9/16 9/16 9/17 9/17 9/23 9/23 9/23

Dansville Brighton Charlotte St. Johns Holt Lansing Perry Shelby Township Midland St. Ignace Plymouth Williamston

5K, Half M runningfoundation.com 10K, 5K, 1M runningfoundation.com 5K runsignup.com 5K runningfoundation.com 5K runningfoundation.com 5K, Half, Relay ccriverrun.com 5K runningfoundation.com 10K,5K move-itfitness.com 5K greatermidland.org 5.6 Mile stignace.com 5K, 1 Mile ezrunevents.com 5K runningfoundation.com

Run for CHUM Storm Runners Race Life Life. Nspired 5 Run/Family Walk Trail for the Troops 9-11 Hero Run Fifth Third Capital City River Run Perryfest Rambler Run 5K Huddle Up 5K - 10K (MSU vs. U of M) Community Colors Run Mighty Mac Bridge Run Golden Harvest Run All Feet No Hands 5K

Saturday, October 28

HallowedHalf&Frightening5K

MORE INFO

This race starts in fabulous downtown Leslie, takes you along country roads, through the cemetery and finishes downtown. Enjoy a brisk evening run through the countryside followed by post race refreshments and an Awesome Halloween Party!!!! All pre and post race events, the start and finish will be in downtown Leslie this year!

OCTOBER DATE NAME OF RACE

LOCATION

DISTANCE

10/7 10/8 10/14 10/15 10/21 10/21 10/22 10/22 10/28 10/29

Ypsilanti New Boston Paradise St. Johns Lansing Holt Pinckney Dimondale Leslie Brighton

10K, 5K, 1M runscreamrun.com 10K, 5K, 1M runningfoundation.com 10K, 5K shipwreckmuseum.com 10K, 5K andyts.com/pumpkin-trot.html 5K runningfoundation.com 5K runningfoundation.com 8K, 5K runningfoundation.com 5K, 1K dimondale.net/best-race-5k 5K,Half runsignup.com 10K, 5K, 1 Mile runsignup.com

NOVEMBER/DECEMBER DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

11/4 11/4 11/4 11/4 11/11 11/18 11/23 11/23 11/24

Lansing St. Johns Brighton St Clair Dexter Imlay City Lansing Ann Arbor Owosso

10K, 5K 5K, 1K 5K, 1 Mile 3 Mile 10K, 5K 5K, 1 M 5K 5K, 1K 5K

runningfoundation.com runningfoundation.com epicraces.com scturkeytrot.weebly.com/ epicraces.com runsignup.com runningfoundation.com theturkeytrot.com/ runningfoundation.com

Fowlerville Lansing Dexter Lansing Bath

5K 5K 5K, 1M 5K 5K

runningfoundation.com iloveoldtown.org/events/ runholiday5k.com/ jinglebelle5k@gmail.com playmakers.com

Run Scream Run St. John’s Waltz Applefest 10K, 5K Run Whitefish Point: Run for the Light Andy T’s Pumpkin Trot Race to Restore Dragons in the Woods Run thru Hell Halloween Best Race by a Dam Site Hallowed Half & Frightening 5K Charyl’s Run2BFit 10K, 5K

Run-a-Munk St. Joe Comet Crusade Hot Cocoa Classic 5K St Clair River Turkey Trot Original A2 Turkey Trot ICCS Turkey Trot Lansing Turkey Trot Thanksgiving Day Turkey Trot Glow 5K Run/Walk

12/2 Dashing Through the Snow 5K 12/3 Scrooge Scramble 12/9 Holiday Hustle 12/9 Rotary Jingle Belle 5K for Women 12/24 Playmakers Holiday Classic

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MORE INFO

FEBRUARY 2017

2299 W. Grand River Ave. Okemos, MI 48864 517-349-3803

RUN. WALK. LIVE.

www.playmakers.com

www.playmakers.com/goodform

PLAYMAKERS PREMIER EVENTS FUN RUN SERIES

SUPER BOWL

WALK

RUN

bring back the

Fun Runs

February 5

One Fun Run Each Month

June 29

Chippewa Middle School, Okemos

Downtown Lansing

Okemos High School, Okemos

C A PIT

F I FTH TH

RUN

FUN RUN SERIES

CIT Y RIV

June, July, August

August 20

September 17

Lansing Area

Lake Lansing Park South, Haslett

Downtown Lansing

PLAYMAKERS

HColiday lassic

Hal l o ween Hustle

8k run/walk â&#x20AC;¢ 1 & 2 mile walk

5K RUN/WALK

September 24

October 29

December 24

Lake Lansing Park North, Haslett

Uncle Johns Cider Mill, St. Johns

Eagle Eye Golf Course, Bath

r e t s Regi ay! tod

For complete event information & registration, visit

www.playmakers.com

FITNESS FOUNDATION

2017 HEALTHY & FIT MAGAZINE RACE GUIDE MARATHONS/HALF MARATHONS FEBRUARY/MARCH

DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

2/4 2/19 2/26

Groundhog Marathon & Half Marathon Ice Cube Winter Blast Half Marathon, 10k and 5k

Grand Rapids Mt. Pleasant Portage

Marathon, Half Half, 10K, 5K Half, 10K, 5K

groundhogmarathon.com halfmarathons.net

3/18 3/26 3/26 3/26 3/26 3/26

Blarney Stone Mud Dogs Ann Arbor Marathon, Half, 10K, 5K The Probility Ann Arbor Marathon Rock CF Marathon, Half, 10K, 5K Winter Warriors Series Race #3 MudDogs

Potterville Mt. Pleasant Ann Arbor Ann Arbor Grosse Isle Mt. Pleasant

Half, 10K, 5K pvilleraceseries.com Half, 10K, 5K halfmarathons.net Marathon, etc. runmichigan.com Marathon, Half epicraces.com Marathon Half, 5K letsrockcf.com Half, 10K, 5K chttiming.com

APRIL/MAY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

4/17 4/21 4/22 4/29 4/29

Boston Marathon Wyan Knot Run the Dotte Martian Invasion of Races Trail Half Marathon Hurt the Dirt

Boston, MA Wyandotte Dearborn Pinckney Rockford

Marathon 15K, 10K, 5K Marathon, etc. Half Full, Half

baa.org 3disciplines.com martianraces.com trailmarathon.com hurtthedirt.com

5/7 5/7 5/13 5/20 5/20 5/21 5/21 5/27

Kalamazoo Marathon and Borgess Run Michigan Shores Mini & 5k Run Fifth Third River Bank Run Highland Loops Trail Run Greater Midland Dow RunWalk Stony Creek Back to the Beach Half The Great American Run Top of Michigan Community Marathon

Kalamazoo New Buffalo Grand Rapids White Lake Midland Shelby Twp. Milford Charlevoix

Marathon, etc. Half, 5K Marathon, etc. 25K, 7 Mile Half, 10K, 5K Half, 10K, 5K Half, 5K, 1Mile Marathon

borgessrun.com runsignup.com 53riverbankrun.com highlandloops.com greatermidland.org backtothebeachraces.com ezrunevents.com trailscouncil.org

LOCATION

DISTANCE

MORE INFO runflirt.com curwoodfestival.com milesformankind.com dxa2.com runningfoundation.com whitefishpointmarathon.org move-itfitness.com community.acsevents.org cantonlibertyrun.com charlevoixmarathon.com

JUNE/JULY/AUGUST DATE NAME OF RACE

6/3

6/3 6/3 6/4 6/10 6/10 6/11 6/15 6/17 6/24

Flirt with Dirt YMCA Curwood Festival Run Miles for Mankind Dexter-Ann Arbor Run Duo at the Ledge Whitefish Point Marathon Run the Bends ULTRA ACS - Strides for Life Canton Liberty Run Charlevoix Marathon

Novi Owosso Westland Ann Arbor Grand Ledge Paradise Shelby Twnshp Holland Canton Charlevoix

15K, 10K, 5K Half, 10K, 5K Half, 10K, 5K Half, 10K, 5K Half, 5K Marathon

7/23 7/29 7/30

Portand Relay for Life Dansvile 5K & Aggie Duathlon Kensington Marathon

Portland Dansville Kensington

Half, 5K Duahlon, 5K

8/5 8/5 8/12 8/19 8/27

The Legend Mint City Races Crystal Lake Team Marathon Running Between the Vines Vineyard to Bay

Laingsburg St. Johns Beulah Jackson Traverse City

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

50K, 20,10 Mile

Marathon 10K, 5K, 1M Marathon

portagewinterblast.wordpress.com

runningfoundation.com runningfoundation.com Marathon, Half kensingtonmarathon.com Half, 10,5 Mile

10 Mile, 5K Marathon

Half, 5 Mile, 5K

25,15,10K

runlegend.com marathons.ahotu.com clcba.org/event runvines.com/ vineyard2bay25k.com/

FEBRUARY 2017

2017 HEALTHY & FIT MAGAZINE RACE GUIDE MARATHONS/HALF MARATHONS SEPTEMBER/OCTOBER/NOVEMBER DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

9/4 9/8 9/10 9/10 9/17 9/17 9/23 9/23 9/30 9/30 9/30

Run for Chum Run Woodstock Weekend Holland Haven Marathon Come Clean Duathlon Detroit Womenâ&#x20AC;&#x2122;s Half Marathon, 10K, 5K Capital City Marathon Oktoberfest Marathon Dances with Dirt Hell Heroes on Hines Half Marathon & 5K Hungerford Trail Races Thru the Leaves TRAIL Run

Dansville Pinckney Holland Lansing Detroit Lansing Spring Lake Gregory Plymouth Big Rapids Rochester Hills

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2017 HEALTHY & FIT MAGAZINE RACE GUIDE TRIATHLONS/DUATHLONS FEB-MAY

DATE NAME OF RACE

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2/19 3/5 3/12 4/30 5/7 5/14 5/20 5/27 5/28 5/28

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6/3

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Healthy & Fit • www.healthyandfitmagazine.com

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Need a running group?

There are lots of groups out there. Pick one and get moving! Whether it’s for motivation, nerves or the challenge, joining a running group can be a great way to get into shape. Running groups can run the gambit from a couple of friends meeting weekly for a run through the neighborhood, to organized excursions with seasoned coaches and licensed gear. Check the list below for information about a number of local running groups. Please make sure to contact each group before showing up for an event. MID MICHIGAN ROAD WARRIORS This group is open to anyone, with most runners living in the Gratiot and surrounding areas. They recently updated their name so that people of all ages, choosing to run any distance, at any pace, would join them for a weekly group run, or to meet up with other runners. • Meet up: Weekly at Biggby-Alma, generally on Sunday mornings. Times may vary and are posted on the Facebook page. • Where do you run: Through the streets of Alma as well as on the Fred Meijer Trail. Ithaca has also recently opened a trail. • Who can join: Anyone can join by being added by a friend to our Facebook page or by asking to join the group. • Cost: Free • Contact: Directors Jamie Richardson and Shelby Shankel, Facebook WILLIAMSTON WALK/RUN GROUP This is a Williamston-area group of runners • Meet up: Meet in Williamston in the parking lot by McCormick Park every Tuesday at 4:30 p.m., and every Thursday at 5 p.m. • Where do you run: Williamston area • Group size: There are anywhere from 5-10 folks any given night. • Who can join: All levels of runners • Cost: Free • Contact: Theresa Grover at grover@msu.edu TEAM PLAYMAKERS: ANY DISTANCE, ANY PACE This is a running and walking team that is designed to support people of all abilities. Whether you’re looking to get off the couch and start walking, or are looking to better your marathon time or complete your first ultra marathon, there’s a spot waiting for you on our team. • • Program Dates: This program kicks off twice a year, in January & June. The winter/spring session started January 8, and will conclude with the Traverse City Track Club Bayshore Marathon, Half Marathon, 10K on May 27. You can join at anytime during the season! • Formal Training: Saturdays at 8 a.m. rotating between Hawk Island Park (1601 E. Cavanaugh Road, Lansing) and Playmakers. • Informal Training: Tuesdays and Thursdays at 6 p.m. starting from Michigan Athletic Club/Sparrow Health Pavilion (2900 Hannah Boulevard, East Lansing).

Healthy & Fit • www.healthyandfitmagazine.com

TEAM PLAYMAKERS: WOMEN’S 5K TRAINING TEAM This is a walking and running team that is targeted toward women of all ages. This team is fitness focused, with a goal of completing a 5K at the end of the session. • Program Dates: This program kicks off 4 times a year in January, March, July & October. The winter session kicked off Sunday, January 22 and is training for the goal event: Blarney Stone 5K, 10K or Half Marathon on Saturday, March 18. • Training Sessions: 6 p.m. Wednesday’s and 8 a.m. Saturdays at Hawk Hallow Golf and Banquet Center. Continued on page 29

FEBRUARY 2017

Fitness

Thinking of a new gym?

What you might want to think about before signing up. by Justin Grinnell

he health and fitness industry is growing at a rapid rate. With so many choices deciding where to join isn’t easy. Here are five things to think about when deciding which fitness facility to join: Professionalism A solid fitness facility should have a well-educated group of personal trainers. They should all have a college degree in a related field, years of experience, and nationally accredited certifications. Find a facility that has owners invested in the day-to-day operations and who live a healthy lifestyle. Customer Service You want everyone from the front desk worker to the director of the facility to be visible and care for each member.

FEBRUARY 2017

I’m a firm believer that every person that works at the facility interacts with members and clients regardless of their position at the gym. Cleanliness and Organization A fitness facility must always be as clean as possible. The locker rooms, mats, benches, and floors should be the high priority when keeping the facility clean. Not only should the facility be kept clean, it should also be nicely organized. All dumbbells, weight machines, weight plates, and other pieces of equipment should be put away in a safe and orderly fashion. Up-to-Date Training Methods and Equipment A fitness facility should always be on the lookout for newly available equipment and training. Personal training in a private, semi-private, and

group setting should be the cornerstone of any facility. Trainers are the most educated people when it comes to fitness. Each member should have the opportunity to work with a trainer on a regular basis, or at minimum meet with a trainer to be pointed in the right direction. Environment Having a place to train in a fun, welcoming, and energetic environment makes it all the more motivating to lead a more active lifestyle. You should walk into a fitness facility and be able to leave your problems at the door and know that you’ll have a hassle-free workout. Justin Grinnell B.S., CSCS is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

www.healthyandfitmagazine.com • Healthy & Fit

Mind

The heart, body and mind connection Part VII: Share with your doctor. by Cynthia Logan EDITOR’S NOTE: This is the seventh 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.

upport of good friends and family help to make healthy social connections. It’s important for heart health, says a study published in the Journal of the American Heart Association. In follow-up interviews of heart attack patients, a year after the heart attack, the study found that if patients felt they lacked social support (friends or family that they could confide in or lean on for emotional and financial support during the recovery), their mental functioning was lower, they had a poor quality of life and more symptoms of depression.This was found in women as well as in men. One study found that people’s risk of

death due to depression increased from three to 17 percent after having a heart attack. This is an important statistic that proves social supports should be considered as an after-care plan for patients of heart attacks. Depression is especially dangerous for the heart because those with both stress and depression were found to be nearly 50 percent more likely to die or have a heart attack because of heart disease than those with either low stress or depression. Studies showed that divorce hurts women’s hearts more than men. Women were 24 percent more likely to experience a heart attack compared with those that remained married. Those divorcing two or more times had an even greater risk to 77 percent. These facts were not true for men. A study published in Occupation Health Psychology found that having a boss that you have negative interactions with can make your blood pressure go up and stay up even after you’ve left the

workplace and long after you’ve gone home. Mood and emotions can have a direct impact on the heart. Doctors should consider sending their heart disease patients to a psychologist for a screening to help determine the amount of stress and/or depression the patient is experiencing and this would also be an opportunity to find out what kind of social supports, if any, that this person may have. Even if your doctor doesn’t send you, if you have the combination of these symptoms, you may want to seek out a psychologist. A group for heart disease and heart attack patients may be beneficial for heart health. Cynthia Logan, PhD is a psychologist and a nationally certified counselor. Learn more at acenterforsuccess.com.

Fit Features

WeneedYOU!

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 lifestyl e change.” Her diet has back on junk foods and changed drastically. She’s a focuses on lean meats cut 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.”

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 creating , Hannah a “Bosto Livermore has been n dealing with help her Strong” running group 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 Marath on, 30, of Grand only I have 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 passion are arise! My goal is to race in returning, I feel completely both the betrayed by 5k and the 10k, and I plan to my body when my anxiet finish y sets in. My the run strength vanishes and strong and confident.” fear Read The Okemos native, who takes over.” her complete interview online works as an healthyandfi at tmagazine.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@healthya ndfitmagazine.com. Healthy & Fit • www.h ealthyandfitmagazine .com

MARCH 2016

Healthy & Fit • www.healthyandfitmagazine.com

FEBRUARY 2017

Running groups (continued from page 26) TEAM PLAYMAKERS: MEN’S 5K TRAINING TEAM This is a walking and running team that is targeted toward men of all ages. It is fitness focused, with a goal of completing a 5K at the end of the session. • Program Dates: The program kicks off four times a year in January, March, July & October. The winter session kicked off Sunday, January 22 and is training for the goal event: Blarney Stone 5K, 10K or Half Marathon on Saturday, March 18. • Training Sessions: 6 p.m. Wednesday’s and 8 a.m. Saturdays at Hawk Hallow Golf and Banquet Center.

Fitness

Muscle after 40?

It’s important to keep strong as you age. by Ryan Haughey

TEAM PLAYMAKERS: TRI TEAM Whether you are a seasoned triathlete with many years of experience or if you are taking the first steps doing something you’ve always wanted to do, this is the team for you. • Program Dates: The 2017 session is kicking off at 6 p.m. March 12. There is a 12 week or 25 week option. • Training sessions: You will be offered three formal training sessions per week covering all disciplines and one training session with the Team Playmakers Any Distance Any Pace Team. Monday: Speed training for running, Tuesday: Swim training, Thursday: Bike training, Saturday: Informal training with Team Playmakers. JACKSON RUN WALK Jackson runners and walkers. • Meet up: The spring/summer schedule is not yet available. Check Facebook or meetup.com for details of current and future events. • Where do you run: Usually Cascades Park or Parkside Track. There have also been additional locations. • Group size: Approximately 250 • Who can join: All levels of runners • How do you join? Join the Jackson Run Walk (JRW) Facebook and/or meetup.com group. • Cost: Free

t is not uncommon as we age to begin to think there is no longer value in building muscle. If our goal is no longer the once desired beach body, we may begin to think moving around is enough activity for us; as long as we get our 10,000 steps. As we progress through life from birth to our 30s we naturally gain lean body mass which provides stability to our joints, a boost in metabolism, as well as increasing balance. We can add to this natural growth of our lean body mass by incorporating different styles of resistance training. Once we reach our 30s and our hormone levels begin to change we naturally lose muscle mass that once was easy to maintain. Individuals who are inactive in their 40s and beyond can lose as much as 3 to 5 percent of their muscle mass each decade, meaning we can lose balance, joint stability, and suffer from decreased energy and metabolic function. Beyond our 40s, we need to focus on continued resistance training to ensure that we do not lose muscle mass. Whether we are using free weights to help increase the resistance and workload on our bodies with movements such as: bent over row, chest press, squats or lunges, or performing body weight movements such as: push-ups, body squats, or pull-ups will add to muscle hypertrophy. An increase in resistance training will rev up metabolism helping to burn more calories throughout the day and increasing energy levels. The more we can work towards building muscle, the better off we will be while reaching those golden years of our lives to help keep us moving and doing the things we love. 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.

FEBRUARY 2017

www.healthyandfitmagazine.com • Healthy & Fit

Mind

Choosing your friends wisely Creating a relationship with reality. by Ann Chrapkiewicz

lthough comprehensive, therapeutic yoga systems are intensely physical, I was initially trained - and continue to discover - that they are 99 percent mental. That 99 percent contains endless topics for discussion, reflection, and realization. One of the topics on my mind lately has been friendship. Throughout our adult lives, our most important relationship does not involve another human being. (Disclaimer: This does not mean that others are not important. Our children, parents, partners, and friends make up our communities, businesses, and homes, and treating all humans with the deepest respect and love is part of yoga as well.) The most important and most lasting relationship occurs between our own two ears. Between you, on the one hand, and your mind, on the other. The mind can also be called “thoughts,” or “the voice in your head.” What kind of relationship do you cultivate?

One way to assess the relationship is to look at the way that you choose to listen to or believe the thoughts that pass throughout the day — especially the thoughts you have about your body, your health, and your healing capabilities. How many times have you heard the voice in your head say any of the following? “You’re not strong or thin or pretty enough.” “Put some make-up on, so you will look presentable.” “Better off going home and eating some ice cream.” “You’re pretty much not good enough.” “You should be more like so-and-so.” For many years of my life, I chose to listen to and believe words like these. I had chosen to think they were true. Yoga changed that and continues to help me do so. Negativity, doubt, and worry still try to creep in, but yoga helps me see them

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Ann Chrapkiewicz, owner, director and senior teacher at Bikram Yoga Capital. She teaches daily and has taught over 4,500 students since 2004. She is accepting men and women of all ages. Learn more by emailing info@bikramyogacapitalarea.com.

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for what they are. Would you choose a friend who says these sorts of things to you? One of the central practices in yoga is realizing that the thoughts we follow and the self-talk we listen to are truly a choice. Despite much pop-culture advice, yoga’s solution to this is not to make up positive fluff to replace the negative. Rather, it is to practice removing ourselves from the compulsive cycle of thought altogether, and being 100 percent, completely, and totally in the reality of the moment. Mindful, consistent, and frequent practice of intense postures and deep breathing has been the most effective way for me to realize the nature of the internal friendships I am carrying, and to transform those in a healing direc-

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FEBRUARY 2017

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