Healthy & Fit Magazine Feb. 2020 issue

Healthy & Fit FEBRUARY 2020 HEALTHYANDFITMAGAZINE.COM

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IT’S OUR 2020

Race Guide Plan to make some running memories

Stay on track with your fitness goals

Starting out?

Tips on how to begin and thrive with workouts

Jade Corse Her resolutions are rolling along. How are yours doing?

Personal growth Stay relevant, ask for help

Neurofeedback and your brain

Heart health How a woman’s heart changes after 50

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IN THIS ISSUE

FEBRUARY 2020

Contents FEBRUARY 2020 | VOLUME 15 | ISSUE 11

Fit Features P10-11 Jennifer Davis Jill Tribell Lois Hopkins Jade Corse

Fit Features | P11

Cover photo credit: Erica Spencer Photography

Editorial P9

Negative people How to protect yourself from their toxicity

P12

Healthcare today What I think is wrong, and what we can do to improve our health!

P13

Reach those goals! Don’t let roadblocks keep you from your goals

P14

Fitness newbies Tips to jumpstart a healthy lifestyle, and how to succeed

P15

Diversify your workouts and see your best results

P16

2020 Race Guide Get in shape and make some memories this year. Our list can help

P24

Mid-Michigan Running Groups Need some motivation to get into a race? These groups can help

P25

A woman’s heart Four ways your heart changes after 50

P26

A health-centric plan Take care of your body, mind and ... healthcare

P27

Planting the seeds Why houseplants could be the key to positive self-care

P28

Personal growth Stay relevant and ask for help if you need it

P29

An injured brain? There may be hope! Neurofeedback may help

P30

Achieving self-love Time to embrace your unique path

Fitness | P14

Contact us

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Plants | P27

“I ❤ my gym.”

Locally owned.

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We invite you to see why our members love us (and why we love them).

2655 East Grand River • East Lansing, MI 48823 • 517.708.8828

MYSTATEOFFITNESS.COM

ABOUT US

FEBRUARY 2020

Our contributors

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

Tom Matt

Cheryl Lindemann

Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.

Cheryl Lindemann is responsible for the purchase of adult non-fiction books and more for the Capital Area District Libraries.

Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.

Kimberly Whitfield

Kimberly is the owner of Kimberly Inspiring Beauty in Strength. Visit her on the web at kwinspires.com for a list of her classes.

Susan Maples, DDS, MSBA

Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth.

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BY TIM KISSMAN

Cats and sleep don’t always go hand in paw

O

ne can learn much about cats when it’s time for bed. For starters, Tosh, my cute calico cat, is too often out to keep me awake. This isn’t helping my resolution to sleep more, at all. Most nights, she shuts it down when we go to bed. She often heads over to her brother, Mac, and they cuddle and doze until morning. `But there are some nights it just doesn’t go that way Mac and Tosh. It’s hard to believe a cute See, Tosh is a cuddle cat. cat like Tosh can be so disruptive to my This cat is only happy sleep -- but she is! when she’s either draped around a neck like a mink stole, softly purring on a leg or back, or contentedly staring at us while perched on a chest or stomach when one of us is watching television.

When my wife and I have to move her and head to bed she usually makes a grunting noise, like she’s appalled that we would try to move away from her. She saunters off, looking for Mac. Find him, and we’re good. Can’t find him? Uh oh.

Here’s where the learning kicks in.

Cats can purr really loud Cats use purring as not only a way to let us know they’re happy, but to let us know that they will be happy no matter what. You see, upstairs she’s figured out that she can sleep between the pillow and the wall. Which in itself is ok, except she commands our attention with a purr that sounds like a lawn mower.

Cats groom to get attention She might lounge by our head, too. Again, quietly it would be ok, except in this position she grooms herself. To get a picture of what it sounds like, imagine a five-year-old slurping on an endless ice cream cone.

I’m convinced it’s to show us that she’s there and wants to cuddle.

Cats don’t care if you’re asleep You’re in their world. Either scenario is jarring enough to wake me. I put her on the ground.

She bounces up. She must have springs on her legs. I try it again. Bounce. Again. Bounce. I put her outside the door, shut it. Seconds later she’s pounding on it. Cats can actually pound on the door. That is impressive in its own right.

So goes our dance. Mind you, it’s not every night, but even if it’s one or two nights a week it can be enough to screw up my sleep schedule. Eventually, the cat gives up, heads downstairs and falls back to sleep. I do too. My ongoing quest is to sleep more this year. Ideally, it’s at night, but if I can sneak in a nap during the day, that works too.

My fur babies can be cute, but they definitely have their own schedule. We do, after all, live in their world.

Enjoy the issue!

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Healthy & Fit

MAGAZINE

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

PUBLISHER AND EDITOR Tim Kissman tim@healthyandfitmagazine.com ADVERTISING Kathy Kissman kathy@healthyandfitmagazine.com EDITORIAL REQUESTS tim@healthyandfitmagazine.com DISTRIBUTION REQUESTS (517) 599-5169 SUBSCRIBE ONLINE www.healthyandfitmagazine.com

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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations.

This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

BY KATHLEEN GREGG

HEALTH

Negative people How to protect yourself from their toxicity

T

here are times when we may find that being around certain individuals or groups of people leaves us feeling uncomfortable. It may be that spending time with a particular friend feels draining or that dealing with a specific coworker is exhausting.

Being around toxic or angry people is also distressing. And you may even find that being surrounded by a crowd of people lowers your energy levels rather than perks you up.

This is not that unusual. Each of us radiates energy and is capable of being influenced by the energy of other people. It is important to learn how to protect ourselves from the negative energy of others. While some people know how to instinctively protect themselves from being adversely affected by negative energy, others may need to develop techniques that work for them.

There are a number of ways to avoid being affected by people’s negative energy.

Try to focus on solutions, not problems. Negative people tend to spend more time on problems than on solutions. Don’t feed into the drama.

Negative people spend most of their energy creating and sustaining drama in their lives. Create and keep boundaries from anyone who wants to break you down, even if they are family or consider you to be their friend.

Don’t try to fix everyone or everything.

Trying to fix other’s problems for them is not helping but enabling.

Respond, but don’t react. Response comes from mental clarity and emotional strength to produce a conscious outcome. Reaction is an uncontrollable reflex coming from fear-based survival instincts.

Take care of yourself. You can’t help others if you can’t care for yourself.

Self-care will help keep you grounded

19

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for a one year (12 issues) subscription!

and strong when dealing with negative energy.

While it is important to know how to shield yourself from negative energy, there are those energies that you may not want to shut out.

The energy of laughter from a newborn baby, the feeling of joy radiating from someone in love, and the frequency of calm emanating from an enlightened teacher or coworker are just some of the energies coming from others that you may want to have around you.

Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or email:

drgregg@healthmattersmi.com

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9

FIT FEATURES

Meet Jade Corse Our February cover makes sure to keep healthy and fit

J

ade Corse, 42, of Lansing, is the program administrator at a home for women that have been sexually trafficked. She said that, besides the health benefits of making sure to exercise, it’s served as a way to deal with stress.

“It truly helps me decompress from my day,” she said. “I physically feel better afterwards and I feel good making something that started as a goal to be less sedentary in the winter months into a healthy habit.”

It helps that her family has decided to work out with her.

“My 13-year-old works out with me and my parents, as well,” she said. “We motivate each other. I also work out because I like the results: I’m taut, physically stronger. I feel more self-confident, and less self-conscious in a bathing suit.”

She said her workouts consist of a circuit on the stationary bike and elliptical, as well as other exercises.

“I tend to switch it up,” she said. “At home, I follow various videos that target particular areas, such as the abs, so an online trainer in a sense. Outside of the gym, I walk my dog in a local park/wooded area.”

A long time vegetarian, Corse said she focuses on eating healthy, when she can.

“I have always made healthy choices,” she said. “There are plenty of temptations that are not meat. So, what I have really focused on in my health and fitness journey is increasing my water intake, reading the labels for grams of sugar, and really educating myself on how easily calories/sugar can be in there.”

“Something I have found that helps in a lot of ways is intermittent fasting,” she said. “I only eat within a six to eight-hour window. During that fasting time, my water intake is high and I have a meal of appropriate proportions. This has not only decreased bloating, but it has made me feel better overall. I feel the fasting is a way to flush out the toxins along with the increased water intake.”

Her advice is to hold yourself accountable, but make sure to allow for mistakes.

“Make something routine to make it stick,” she said. “Get that workout in however you can, and don’t depend on others to keep motivated.”

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FIT FEATURES Jennifer Davis Jennifer Davis, 36, of Charlotte, is a mother of three and a yoga instructor who found out, after a motorcycle accident last June, just how important fitness can be in a recovery from injuries. “As a result of the accident, the range of motion in my knee was severely limited,” she said. “I had a torn tendon and had a large wound trying to heal. But, despite all the pain and frustration, this recovery process has taught me so many valuable lessons.” She said, because she was in such good shape, her recovery was faster, even though she realized how important it was to ease back into a routine. “Because I led an active lifestyle, my body was accustomed to taking care of itself, thus making the healing process much smoother,” she said. “I found out that trying to rush the recovery process and feeling angry about my situation only made things tougher. Even after I was well enough to begin to exercise again, I still needed to be careful and ease back into activity. So many of us are always looking ahead towards better days, when really we need to love where we are today.” She said she practices yoga daily and stays active with her kids at home. She also hits the gym three to five days a week. She said her diet is focused on healthy foods that leave her feeling energized. “I don’t believe in denying yourself the foods you love, but I definitely believe in moderation and balance,” she said. She feels fitness, as well as recovering from such a drastic injury, is better with support. “My husband has been my rock this year, a constant source of strength by my side. He was injured in the accident as well, yet still poured all his effort into helping me heal,” she said.

“Even the most independent of people need to learn to lean on others in times of trouble. I believe exercise is best experienced with others, and I have been overwhelmed by the amount of people from my gym who have stepped up and worked out alongside me, at my pace, as I work my way back to health.”

Jill Tribell

Lois Hopkins

Jill Tribell, 69, of Okemos, is a retired Holt Public Schools elementary teacher. After years of keeping up with her students Tribell said that, in retirement, she realized she needed new movement routines and healthier eating. “About four years ago I joined a Playmakers running group with my husband,” she said. “Neither of us had ever been runners, though we had always been active in other ways. This was a new adventure for both of us.” It definitely worked to keep her active. In 2019, she said she completed 25 races. “I’ve accumulated a few medals, but usually I am happy to just get outside and complete the race with a good time,” she said. In addition to her running group, Tribell said she takes a tai chi class each week and added a strength class for runners. “This has helped me regain a quicker running pace and the core strength that I think I had completely lost,” she said. “I have been keeping a log of my exercise for 4 years now. My goal is to get at least 30 minutes of movement each day. Writing down what I have completed each day has helped keep me mindful of my progress.” She said she’s lost 50 pounds by going through Weight Watchers with a friend during this time, as well. She said it’s hard to keep it off, though. “Each day is a new beginning, so I readjust when I need to and work to get back on the path of healthy eating,” she said. “When the eating and moving are both in sync I feel so much better, inside and out. I like myself more and feel more positive about everything.

Finding that balance just makes life better!”

In retirement, Lois Hopkins, 68, of East Lansing, has figured out that she has to keep moving to stay healthy.

She’s a coach with the Playmakers’ Women’s 5K Training Team, a good form walking coach and a yoga instructor. “I feel working out is important for my health and I believe that, as I age, if I stop moving eventually I won’t be able to move,” she said. “Fitness and a healthy diet go hand-inhand. There is a saying that you can’t outrun a bad diet.” Hopkins said she participates in a variety of actives throughout the week. “Normally I will walk or run three to five miles,” she said. “I also attend a yoga class, or work out at the gym in a small group personal training class.” She said she’s also gradually moving toward a plant-based diet. “I also try to minimize added sugars,” she said. “Everything is about choices. Sometimes I make choices that are wiser than others. We have to give ourselves grace and acceptance.” She said motivation and accountably are key when it comes to staying active. “If you have trouble staying motivated, make a plan to meet friends to work out,” she said. “You have then made a commitment to not only yourself but to others. Make it fun or you won’t do it!” www.healthyandfitmagazine.com

11

HEALTH

BY DR. SUSAN MAPLES

Healthcare today What I think is wrong, and what we can do to improve our health!

L

et’s start with the diminished focus on health….and care! That might sound like a harsh accusation but after witnessing the degradation of both these elements through the last few decades, we should all be concerned!

Have you noticed a cultural shift in healthcare? Doctor visits are brief, impersonal, problem-focused, and with an electronic medical records device between you.

Your complaints are often met with a prescription or two to mask your symptoms—written by a doc with whom you have no relationship history.

All discussion about identifying and diminishing the root cause of your ailment and preventing disease progression is moved to the back burner. And there the preventable disease rates in America simmer on.

Our modern healthcare model of ‘disease management’ is the antithesis of prevention. Even our common conceptions of prevention are misnomers. Recommended tests like mammogram, colonoscopy and PSA (Prostate Specific Antigen) are for early disease detection, NOT prevention.

I mean no disrespect to physicians,

Healthy Self = Heal Thy Self who are under constant pressure to “produce” and significantly overwhelmed.

We are heavily diseased as a human cohort, so there seems to be no end to their workday…and doctor burnout is real.

If there is hope on the horizon for prevention to take its rightful place in the fabric of healthcare, it will be outside the confines of your traditional doctor’s office. What you need, to help you live your best life yet, is one good advocate…. someone who can help you see your optimal health better than you can at any given moment.

Look for a partner in your dentist, hygienist, nurse practitioner, chiropractor,

naturopath, or functional/integrative medicine doc, etc. Someone who can help you outline an evidence-based plan to get there and serve as one of your accountability partners in the process.

And don’t forget about your SELF as an accountability partner. Become a perpetual learner and good friend to yourself. Greet every day with new determination to eat whole foods, drink clean water, breath clean air, avoid toxins, fix troubled relationships, reduce work stress and by all means, SLEEP! Start each day with new resolve and if you fall off track, forgive yourself and start again.

You CAN do this!

Repeat after me….”If it’s going to be…it’s up to me!” Remember the words ‘Healthy Self’ also spell ‘Heal Thy Self.’

Make 2020 the year you heal.

Dr. Susan Maples is a dentist in Holt. She is also a speaker, health educator and author of Blabbermouth. Learn more at drsusanmaples.com. or call (517) 694.0353.

Our mission is to help each person take a significant step toward his or her desired oral and overall health.

Learn more mouth body connections…

www.DrSusanMaples.com 12

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BY MOLLY NEVINS

FITNESS

Reach those goals!

Don’t let roadblocks keep you from your goals

W

ell, by now you have broken in your new shoes, started on your resolutions and are probably looking outside at some dreary weather. Have you started hitting snooze on those early morning alarms? Gone straight home after work because of the snow rather than hitting the gym? Started eating some comfort food, because of winter?

You are not alone and you shouldn’t let that bring you down. The shiny new excitement of a fresh start can quickly fade, but it doesn’t have to!

One great way to keep yourself motivated is to hire a personal trainer. It may seem like a steep investment, but it is exactly that – an investment! When you invest money into your health, you are more likely to stick with it so that you haven’t wasted your hard-earned cash.

Trainers are also great for helping you find that motivation that maybe you can’t muster yourself that day. They are experts in their field and can help you figure out the best and most efficient ways to meet your goals.

There are so many different options when you are working with a trainer, it is a lot more flexible than you may realize. Yes, some people work with their

trainers three times a week, every week.

If that isn’t feasible, you can do weekly sessions. Some people even opt for bi-weekly sessions with some homework to do on their own in-between.

When you have that first sit down with your trainer you can come up with what you both feel is the best plan for you.

Another way to keep from falling off your motivation train is to be flexible and willing to adjust your expectations.

Rarely do things go exactly as we expect. Life happens! It can be easy to throw in the towel when you have some roadblocks, but this is where successful people fight back. So maybe you won’t be able to go to the gym every day.

Once you see what is feasible for you the first month, readjust your goal.

Let’s say your new goal is three times a week. Even though that is less than you originally anticipated, if you can reach it, you will stay encouraged. Maybe you’re not going to lose 20 pounds every month. That is ok! Find a new way to measure success, like being able to last an extra five minutes on the cardio machines. Above all else, don’t turn a bad day into a bad week (or month). If you binge on some food all day, oh well.

As long as you get back on the horse

Sarah Daigneault

February 2019 cover

tomorrow, it’s not the end of the world.

Having friends with similar goals is a fun way to stay on track. Meal prepping is fun when you can share recipes with friends. Hitting the gym when you have a partner makes the time go faster, makes you work harder, and the chances of you skipping go way down. Trying new classes with a buddy makes it less intimidating and less likely that you will skip.

Does trying a spinning class make you nervous? You two can laugh together about how sore your bums are. Not a dancer? I guarantee you will have a blast while you go the wrong way in Zumba.

Reaching your goals is a serious business, but there is no reason you can’t enjoy the ride! Improving your health and your life is something you never stop working on, so it’s very important to find joy in it every day. Get out there and crush this month!

Molly Nevins is the fitness director for Oak Park and Dewitt YMCA. Reach her at (517) 827.9656 or visit ymcaoflansing.org.

WE NEED YOU!

COLUMNS FIT FEATURES SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com. www.healthyandfitmagazine.com

13

FITNESS

BY JUSTIN GRINNELL

Fitness newbies Tips to jumpstart a healthy lifestyle, and how to succeed

T

he most important thing is to start a workout program and develop the habit of moving.

After that, you can get a little more specific. Here are 5 tips for fitness beginners:

Don’t do too much too fast

It is exciting to start a new fitness adventure. In your head, you are thinking that 6-7 days per week will be better than three days per week. Research shows that most first time exercisers quit after the first month due to time constraints. Instead of setting the bar too high, make it a goal to work out two days per week for the first two weeks. If you do more than that, great. Then, add one workout a week that lasts at least 30 minutes until you reach five days per week. This avoids burnout and helps you stick to the habit .

Try a variety of fitness activities

Finding what kind of exercise interests you may take some time. For the first month, pick a few different workout modalities instead of one. For example, if you are working out three days a week, choose a strength training session, a yoga class, and a spinning class. See what you like. The next week, mix some other forms of exercise, like walking or a boot camp. After about three months of trying new things, you will figure out what works best for your schedule, body, and mind.

Include some form of strength training

Strength training is for everyone.

Strength training is the most effective form of exercise to improve bone density, reduce body fat, improve strength and power, reduce the risk of injury, and build muscle tissue. If you decided that you like to do yoga, Zumba, running, or cycling, that is awesome. Adding strength training as little as 20-30 minutes a day will only help your performance in those activities.

Remember to fuel your workouts

Make sure that you are properly hydrated before, during and after a workout.

You also must get the proper ratio of protein, carbohydrates, fats, and calories

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in order to have the energy to work out and recover from a gruelling session.

Eat three balanced meals a day, drink 60-100 ounces of water a day (depending on body weight), reduce processed foods, and consume a small pre- and post-workout snack when needed.

Hire a coach or grab a training partner

Research shows that people are more successful at sticking with a workout

routine when they work out with a coach, friend, or in a group setting.

Having a coach or trainer will keep you accountable, not to mention help you perform exercises correctly and safely.

Working out with a friend can also create a bond and partnership that motivates you to stick with it. Working out in a group setting pushes you to work a little harder and also encourages you to help others.

BY TAYLOR MORGAN

FITNESS

Diversify your workouts And see your best self

D

o you ever feel like doing the same few workouts, over and over again, is boring? Do you feel yourself losing the motivation to exercise?

Or has your body hit a plateau where it is no longer responding to your efforts? Even though regular exercise is good for you, changing up your routine is important, both physically and mentally. And finding a new workout routine in the gym can be exciting!

When you change your workouts, you decrease the chances that you will become bored doing the same old routines. But the benefit of change goes beyond entertainment.

Challenging your body in new ways gives you the opportunity to

stimulate more muscles in the body, especially the ones you don’t typically work out. Learning new ways to exercise also challenges you mentally, keeping your mind sharp.

There are many ways in which you can spice up your exercise routines.

If your workout routine involves mostly cardio, like walking on the treadmill, try changing it up and challenging yourself in new ways by adding incline or intervals of jogging and walking.

If you spend your time at the gym in the free-weight area, don’t be afraid to try new exercises or change things such as repetition range, rest time and/or the amount of weight you’re using.

Lastly, if you are someone who

likes a little bit of everything, utilize new or unfamiliar equipment like the TRX bands, resistance bands and/or kettlebells. Changing up your routine regularly can help you avoid training plateaus, keep things fun, help build new muscles as well as broaden the mind. I challenge you to get out of your comfort zone and try something new this year!

Taylor Morgan is the member experience manager and personal trainer at Anytime Fitness, Haslett . Reach her at 517.977.1444.

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2020 Race Guide Making memories Thanks to all who helped with our annual list

I

f you think you’d like to make a memory at one of the races listed in the guide that follows, know that you will not be alone. Many of the 5Ks in the area boast of attracting a lot of newbies, or those who are just getting into the race scene.

To help get you started, here are tips, gathered over the years, that contribute to memorable experiences.

Train. Even if you’re going to walk the race for the first time, it’s always better to make sure your body can handle the workout than to have problems before or after the event because you didn’t know what to expect.

Have fun. Unless you’re one of the people who line up at the start with

short running shorts, no shoes or shirt, chances are you won’t win the race.

Knowing that, go for a personal best or just enjoy the day and being around other people.

Have a support crew. Family members make great pit crews with water and cheering. If you’re brave enough, have them run with you, too.

Dress for working out. While a good pair of shoes is always recommended, anything else goes on the day of the event. Weather is always a good indicator of how to dress, but be sure you like the fabric you’re wearing, and know when and how much to drink.

Plan to stick around. The race is only part of many of these events. Check

out what the organizers have in store for after the race.

Our race guide is designed to make it easy to plan for the many races around the area. We do our best every year to make the list complete and accurate.

Thankfully, through exhaustive efforts, we know that the list is as complete as it can be when we go to press.

If for some reason we missed a race, or need to add one, let us know. We’ll add it to our website as soon possible.

Last piece of advice: Smile for the cameras. They’ll be out there, and if you’re like the thousands of runners and walkers who will take to the streets this year, you’ll be feeling so good after the race, it will be hard not to smile.

5K AND MISC. RACES FEBRUARY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

1 2 2 8 8 9 15 15

Jackson Novi Okemos Pentwater Adrian Southgate Grandville East Lansing

5K 5K 5K 5K, 1 Mile 5 Mile 5K 5K, 1K 5K

runsignup.com runsuperbowl.com playmakers.com runsignup.com runningwithes.com downriverrunners.org runsignup.com runsignup.com

MARCH DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

7 7 7 7 7 14 14 14 14 14 14 15 21 21 21 21 22 22

Lansing Ferndale Harrison Twp. Reese Comstock Park Jackson Lansing Holland East Lansing Pinckney Port Huron Ann Arbor Utica Shelby Twp. Coopersville E. Grand Rapids Lansing East Lansing

5K 5K 5K 5K, 10K 5K, 1 Mile 5K, Kids Run 3.14 miles 5K 5K 5K 5K, 10K, 2 mile 5K, 1K 5K, 1 Mile 5K 5K 5K Run/Walk 5K 5K, 10K, 1 Mile

runsignup.com eventbrite.com hoodiehoorun.com barcmi.com runsignup.com ORSRaceSeries.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com runshamrocks.com eastsideracing.enmotive.com move-itfitness.com beatthetraincoop.com spectrumhealth.org/irish-jig runsignup.com runsignup.com

43rd Annual Groundhog Gallop Super 5K RoadRace Super Meijer Bowl 5K Snowman Scram Frosty 5 Trail Run Winterfest 5K & Pancake Breakfast Winter Blast 5K MSU Heart Throb 5k

Steps to Freedom 5K B Nektar 5K - Brewery Running Series Hoodie Hoo Run/Walk BARC Mardi Gras Run Holy Trinity Mad Hatter Run Family Services 5K & Kids Run Lansing Pie K St. Paddy’s Leprechaun Chase MSU Tower Guard Shamrock 5K Run for the Gold Leprechaun Loop - YMCA Shamrocks & Shenanigans Bill Roney Memorial Run Bad Bunny 5K Beat the Train 5K 37th Annual Spectrum Health Irish Jig Blue Cross Winter Warm Up 5K Run for the House

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2020 Race Guide 5K AND MISC. RACES 22 26 28 28

Strides for Adam National Nutrition Month Walk/Run 5K 16th Annual Kent City Ridge Run IronDog 5K

APRIL DATE NAME OF RACE 4 4 5 11 11 18 18 18 18 19 19 24 25 25 25 25 26

Riverview Ypsilanti Kent City East Lansing

5K, 1 Mile 5K 5K, 15K 5K

runsignup.com runsignup.com kentcityschools.org runsignup.com

LOCATION

DISTANCE

MORE INFO

5K, 10 Mile 5K 5K 5K 5K, 10K 5K 5K 5K 5K 5K, 1 Mile 5K, 1 Mile 5K 5K 5K, 8K, Kids Run 5K Vermontville 5K, 1 Mile

runsignup.com runsignup.com runsignup.com runsignup.com runisignup.com runsignup.com recreation.pittsfield-mi.gov runsignup.com runsignup.com runsignup.com yellowjacketchallenge.com runalbion.com runsignup.com ORSRaceSeries.com runsignup.com 5K runsignup.com runsignup.com

Pathway to Spring Mt. Pleasant PH1LL Foundation 5K Detroit Hippity Hop 5K Lansing Big Babies 5K East Lansing Spring Fling Kalamazoo Run of the Mill 5K Holland Earth Day 2020 5K Ann Arbor Izzo Legacy Run/Walk/Roll East Lansing Hearts of Fun Playground 5K Mason Race for the Place East Lansing Yellow Jacket Challenge Greenville Run the Rock Albion Young Life Lansing 5K Lansing ORS 8K/5K/Kids Superhero Run Jackson Superhero 5K Run, Walk, or Fly St. Johns Maple Syrup 5K Run/Walk Blue Ribbon Run Woodhaven

Continued on page 18

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2020 Race Guide 5K AND MISC. RACES MAY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

1 32 Annual Mason 5K & Bulldog Runs 2 Tulip Time Run 2 Homegrown Brewery 5K 2 Cinco de Mayo 5K 2 UHS Trail Race 3 Will’s Run 5K & Fun Run 8 Hightail to Ale 9 Around the Park for Autism 5K 9 17th Annual Save the Manitee 9 Interlochen Run for the Arts 16 Tunnel to Towers 5K 16 Bolt for the Heart 16 Woofer Walk & 5K 17 Race for Ralya 17 E-Race Stigma 5K 23 Springfest 24 Fallen Heroes Run 25 Big Foot Challenge 25 Orion Veterans Memorial Day 5K 25 Gross Ile Memorial Day Run 30 Brown Iron Brewery 5K 30 Compassion4Kids 30 Neogen 5K 31 FlapJack 5K and Mile Run

Mason Holland Oxford Lansing Oxford Okemos Detroit Jackson Harrison Township Interlochen Jackson Lansing East Lansing Haslett Adrian Sheridan Lansing Dansville Lake Orion Gross Ile Washington Twp. Lansing Lansing Macomb

5K, 1 Mile 5K, 10K 5K 5K 5K, 10K, 10 Mile 5K, Run/Walk 5K 5K Run, Kids Run 5K, 2 Mile 5K 5K, Kids Run 5K, 10K 5K, 1 Mile 5K, 1 Mile 5K 5K 5K 5K. 8K 5K 5K, 8K, 1 Mile 5K 5K, 10K, 1 Mile 5K 5K, 1 Mile

runsignup.com tuliptime.com/events/run eventbrite.com runsignup.com runsignup.com runsignup.com hightailtoale.com runsignup.com savethemanatee5K.com runsignup.com ORSRaceSeries.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com eastsideracing.enmotive.com runsignup.com breweryrunningseries.com runsignup.com runsignup.com erc-events.com

JUNE DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

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

greatermidland.org/races runsignup.com runsignup.com runsignup.com scleroderma.org runsignup.com ORSRaceSeries.com runsignup.com runsignup.com runsignup.com runsignup.com cantonlibertyrun.com localraces.com ORSRaceSeries.com runsignup.com runalbion.com runsignup.com

6 6 6 6 7 7 13 13 13 17 20 20 20 24 25 26 27

Greater Midland Dow Run/Walk Midland Duo at the Ledge Races Grand Ledge Paws in the Park 5K Jackson Sparrow Michigan Mile Lansing 41st Stampede Scleroderma Fundraiser Royal Oak 7th Annual Paper Chase 5K Okemos 50th Annual Rose Run & Kids Run Jackson Mayor’s Riverwalk and Run Lansing Pewamo St Joseph Run Pewamo Twilight Run Lansing Max’s Race for the Davie’s Project East Lansing Canton Liberty Run Canton Touched by Adoption Portland Concord Classic 5K & Kids Run Concord Meridian Mile Okemos History Hustle Albion Cheetah Chase 5K Battle Creek

JULY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

4 4 11 11

Ann Arbor Hanover Elsie Portland

5K, 1 Mile 5K, 5 Mile 5K 5K

epicraces.com ORSRaceSeries.com runsignup.com runsignup.com

Ann Arbor Firecracker 5K Hanover Firecracker 5K & Kids Run Elsie Dairy Dash Portland Wine Run 5K

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We are the proud title sponsor of the 2020 ORS Race Series for the Jackson area!

Saturday, March 14 Family Services 5k & Kids Run - Downtown Jackson Saturday, April 25 ORS 8k/5k & Kids Superhero Run - Downtown Jackson Saturday, May 9 Around the Park for Autism 5k & Kids Run - Cascades Park Saturday, May 16 Tunnel To Towers 5k & Kids Run - Cascades Park Saturday, June 13 50th Annual Rose Run 10 Mile/10k/5k & Kids Run - Jackson College Wednesday, June 24 Concord Classic 5k & Kids Run - Concord High School Saturday, July 4 Hanover Firecracker 5 Mile/5k & Kids Run - Downtown Hanover Saturday, August 1 Run Clark Lake 12k/5k & Kids Run - the Beach Bar NEW! Sunday, Sept 27 GLRC Fall Classic 10 Mile/5k & Kids Run - Falling Waters Trail Sunday, Oct 4 (expected date) Heart of a Lion 5k & Kids Run - Ella Sharp Park Thursday, November 26 YMCA Turkey Trot 10k/5k & Kids Run - Downtown Jackson

ORS is a proud community partner for health and wellness!

www.orsraceseries.com

2020 Race Guide 5K AND MISC. RACES JULY DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

18 19 24 25 25 25 31

Battle Creek Lansing Dansville Grayling Charlotte Okemos Midland

5K 5K 5K, 1 Mile 10K 5K Run/Walk 5K 5K Run, 5K Walk

hsscm.org runsignup.com runsignup.com hansonhills.org echrshealth.org elesplace.org greatermidland.org/races

AUGUST DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

1 1 8 8 8 8 8 15 15 16 16 21 21 22

Clark Lake Crystal Paradise Warren Lansing St. Johns Lansing Cass City Charlotte Mason Adrian Midland Flint St. Johns

5K, 12K 5 Mile, 3 Mile 10K, 25K 5K 5K, 10K 5K, 10K 5K 5K, 1 Mile 5K 5K, 8K 5K 5K, Walk, 1 Mile 5K, 5M, 10M 5K

ORSRaceSeries.com runsignup.com runisngup.com breweryrunningseries.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com greatermidland.org/races crim.org runsignup.com

Strut for the Strays Run for Fame Dansville 5K AuSable River Festival Be Well at ECHRS 5K Ele’s Race Run the River

Run Clark Lake & Kids Run Crystal Run the Lake Tahqua Trail Run Dragonmead Brewery 5K Come to the River 5K, 10K Mint City Races BWL Hometown Power 5K K of C Run/Walk for Local Food Pantries Country Mill Winery Wine Run 5K Camino of St. James 8K/ 5K Flying Otter Winery Wine Run 5K Great Lakes Loons Pennant Race HAP CRIM Festival of Races Happy Run for I Move for Hal

Continued on page 21

FRIGHTENING 5K & KIDS FUN RUN OCTOBER 3, 2020 LESLIE, MI

FRIDAY, OCTOBER 2

PACKET PICK UP 5PM -8PM AT 111 CARNEY ST., LESLIE, MI Saturday, March 28, 2020

SATURDAY, OCTOBER 3

4:30 PM PACKET PICK-UP/OPEN REGISTRATION 6:30 PM KIDS FUN RUN 7:15 PM FRIGHTENING 5K

FIND US ON RUNSIGNUP.COM Post-race Halloween party with music and entertainment in downtown Leslie

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2020 Race Guide 5K AND MISC. RACES SEPTEMBER DATE NAME OF RACE 6 7 7 12 12 12 12 12 12 12 13 13 18 19 20 26 26 27 27 27

LOCATION

Trufant Jubilee “Stump Chasers” 5K Run for CHUM Hillsdale Labor Day 5K

Trufant Dansville Hillsdale Lansing Team Hope for Huntington’s Disease Lansing Running to Honor 5K Taylor Live Life Nspired 5K Charlotte Cafecito Caliente 5K Lansing Pink Arrow Quiver 5K Run & Walk Lowell Prove it 5K Milford Gilda’s Family Walk and 5K Royal Oak Rattlesnake Run Family Fun Run, 5K Rochester Whitehills 5K Run/Walk East Lansing Forks 5K - Run Albion Series Albion Golden Harvest Run Plymouth Storm Runners Race Brighton Run for Hope Stamping Out Child Abuse Holt Run for the Hills Tipton Quarry Challenge Rockwood Playmakers Autumn Classic Haslett GLRC Fall Classic & Kids Run Concord

DISTANCE

MORE INFO

5K 5K, Half 5K 5K, 1 Mile 5K ,Walk 5K 5K 5K 5K 5K 5K 5K 5K 5K, 1 Mile 5K, 1 Mile 5K 5K, 1 Mile 5K 8K, 2 Mile 5K, 10 Mile

runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com runsignup.com playmakers.com runsignup.com runisngup.com gildasclubdetroit.org runsignup.com runsignup.com runalbion.com ezrunevents.com runsignup.com runsignup.com runsignup.com greatlakesagg.com playmakers.com ORSRaceSeries.com

OCTOBER DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

3 3 3 3 4 4 4 10 10 10 10 17 18 24 24

Livonia Northville Davison Lansing East Lansing Flushing Jackson Whitefish Point Ypsilanti Grand Ledge Owosso Holt Dimondale Charlotte Kalamazoo

5K 5K 5K 5K 5K 5K, 10K, 1K 5K, Kids Run 5K, 10K 5K, 10K, 1Mile 5K 5K 5K 5K, 1K 5K, 1 Mile 5K

eventbrite.com tblofmi.com runsignup.com runsignup.com runsignup.com runscrumpy.com ORSRaceSeries.com shipwreckmuseum.com runscreamrun.com runsignup.com runsignup.com runsignup.com runsignup.com goapples5K.com southwestmichigantiming.com

NOVEMBER DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

7 7 8 8 8 14 14 21 21 21 26 26

Brighton Dexter Roseville Lansing Oxford Grand Rapids Eaton Rapids Lansing Dexter Alma Jackson Lansing

5K, 1 Mile 5K 4 K, 10K, 1 Mile 5K, 10K 5K 5K, 6K 5K 5K 5K, 10K 5K 5K, 10K 5K

epicraces.com breweryrunningseries.com rare-mi.org runsignup.com breweryrunningseries.com dirty duel runsignup.com runsignup.com epicraces.com runsignup.com JacksonYMCATurkeyTrot.com runsignup.com

Supernatural Brewing 5K 25th Annual MSP Fall Color Run The Lucky Pumpkin Run Race to Restore MSUFCU Dinosaur Dash 5K Scrumpy Skedaddle 5K Heart of a Lion 5K/Kids Run Whitefish Point: Run for the Light Run, Scream, Run Timber Trails 5K Run Blue/Run Green 5K Dragons in the Woods Great Race by a Dam Site Go Apples!

Fall Colors 5K

Hot Cocoa Classic Jolly Pumpkin Artisan Ales 5K 42nd Annual Big Bird Run Woldumar Run-A-Munk Trail Race Gravel Capital Brewing 5K Dirty Duel Trail Race We are ER Silver Bells in the City Kroger A2 Turkey Trot Alma Turkey Trot YMCA Turkey Trot & Kids Run Lansing Turkey Trot

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2020 Race Guide 5K AND MISC. RACES DECEMBER DATE NAME OF RACE 5 5 5 6 12 24

LOCATION

Polar Run Scrooge Scramble 5K

Auburn Hills Lansing Dashing Through the Snow and Fire 5K Fowlerville No Child Without a Christmas 5K Canton Delta Township Rotary Jingle Belle 5K Lansing Playmakers Holiday Classic 5K East Lansing

DISTANCE

MORE INFO

5K 5K 5K 5K, 1 Mile 5K 5K

breweryrunningseries.com iloveoldtown.org playmakers.com ezrunevents.com playmakers.com playmakers.com

TRIATHLONS, DUATHLONS (local and others of note)

DATE NAME OF RACE

LOCATION

EVENT

MORE INFO

1/25 OPC 10th Annual Indoor Triathlon 5/2 DeWitt Duathlon 5/20 Tri-Greenville 5/24 Bear Lake Tri/Duathlon 5/30 Hawk Island Hawk-I-Tri & Kids’ Tri 6/6 Island Lake Triathlon 6/14 Grand Rapids Tri 6/17 Triceratops Sprint Triathlon 6/28 Tri Goddess Triathlon 7/11 Rockford Area Kids Tri 7/12 Grand Haven Tri/Duathlon 7/15 Pterodactyl Sprint Triathlon 7/18 Ugly Dog Triathlon 7/18 Tri-Kids-Try 7/18 Cereal City Tri/Duathlon 7/19 Tridelsol 7/25 Tri Walloon 7/26 Jon Logan Multi Sport Racing 8/1 Ann Arbor Tri 8/1 Shermanator 8/16 Michigan Titanium Triathlon 8/19 T-Rex Sprint Tri 9/12 Hawk Island Kids Fall Triathlon 9/13 Come Clean Duathlon 9/27 The Dirty Mitten

Rochester DeWitt Greenville Muskegon Lansing Brighton Ada Brighton Grass Lake Rockford Grand Haven Brighton Grass Lake Midland Battle Crreek Middleville Walloon Lake Novi Gregory Augusta Grand Rapids Brighton Lansing Haslett Middleville

Tri 4K, 2K Tri Tri/Du Tri Tri Tri Tri Tri Tri Tri, Du Tri Tri Tri Tri, Du Tri Tri, Du Tri Tri Tri Tri Tri Tri Duathlon Tri

opcseniorcenter.org runsignup.com trisignup.com trisignup.com playmakers.com epicraces.com grandrapidstri.com runtrextri.com runsignup.coj firstgiving.com trisignup.com runtrextri.com epicraces.com greatermidland.org/races trisignup.com trisignup.com trisignup.com thedriven.net trisignup.com trisignup.com mititanium.com runtrextri.com playmakers.com comecleanduathlon.org thedirtymitten.com

DATE NAME OF RACE

LOCATION

DISTANCE

MORE INFO

1/11 1/19 1/31 2/9 3/8 3/22 3/29 4/18 4/19 4/20 4/25

Lake Buena Vista, FL Mt. Pleasant Grand Rapids Mt. Pleasant Mt. Pleasant Ann Arbor Detroit Dearborn Grand Rapids Boston Pinckney

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

rundisney.com runsignup.com runsignup.com runsignup.com runsignup.com epicraces.com letsrockcf.org/run-rock-cf martianraces.com gazellegirlhalfmarathon.com baa.org trailmarathon.com

MARATHONS/HALF MARATHONS (local and others of note)

Walt Disney World Marathon Weekend Winter Warriors Snowman Run Groundhog Day Marathon Winter Warriors Ice Cube Half, 10K, 5K Winter Warriors MudDog Half, 10K, 5K Probility Ann Arbor Marathon Rock CF Rivers Half Marathon Martian Invasion of Races Gazelle Girl Half Marathon, 5K, 10K Boston Marathon Trail Weekend 13.1 M

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PREMIER

RUN. WALK. LIVE.

2020

events february

2

Flat and fast 5K course on paved roads in Okemos. After the race, enjoy boneless chicken wings, chips, and salsa courtesy of Meijer.

superbowl.playmakers.com

Test your mile time! Join Playmakers and Meridian Township on Central Park Drive to kickoff the Celebrate Meridian Township Festival by running or walking a mile. mile.playmakers.com

august

9

june

25

Gather a team of 5 for a marathon relay race around scenic Lake Lansing in Haslett. Each team member runs a 5.25 mile loop of road with a short trail section.

relay.playmakers.com

Now in its 28th year, this treasured mid-Michigan fall tradition starts and ends its 8K course in Lake Lansing Park North, Haslett. Includes 1 & 2 mile walks and kids’ events.

december

24

autumn.playmakers.com

september

27

Kick off your holiday by staying active and healthy on Christmas Eve morning. Festive 5K and kids runs + costume contests, at Jenison Fieldhouse on the MSU campus. holiday.playmakers.com

Don’t miss these premier playmakers supported events in mid-michigan:

Team

Presented by

april Run / Walk / Roll

18

september

20

November

26

JOIN U S!

Playmakers

Join Team Playmakers for coached group training!

Run, walk & move easier and healthier!

TRAining TEAM inFo & REg: playmakers.com

FREE clinics inFo & REg: playmakers.com/goodform

RUN. WALK. LIVE.

2299 W. Grand River Ave., Okemos • 517-349-3803 • playmakers.com

2020 Race Guide MARATHONS/HALF MARATHONS (local and others of note)

DATE NAME OF RACE 4/25 5/3 5/3 5/5 5/9 5/16 5/23 5/23 6/6 6/6 6/20 6/27 7/11 7/18 7/23 8/1 8/15 9/7 9/13 9/13 9/20 9/27 10/10 10/11 10/11 10/18 10/24

LOCATION

Rivertown Races Kalamazoo Marathon & Borgess Run Spring Robin Races Michigan Shores Mini & 5K Amway River Bank Run Take a Breath for PH & Get Moving for MS TCTC Bayshore Marathon Top of Michigan Festival of Races Greater Midland Dow RunWalk Curwood Festival Run Charlevoix Marathon MISH Waterfront Half Marathon & 10K

DISTANCE

Walker Kalamazoo Novi New Buffalo Grand Rapids DeWitt Traverse City Charlevoix Midland Owosso Charlevoix Gladstone Meijer Festival of Races (Cherry Festival) Traverse City Ode to Laz Michigan Backyard Ultra Holly Relay for Life & 5K Portland The Legend Laingsburg Running Between the Vines Jackson Run for CHUM Dansville American Home Fitness Women Run the D Detroit Holland Haven Marathon Holland Fifth Third Capital City River Run Lansing Falling Waters 5K/10K/Half Concord Lane Walker Foundation Race Alma Bank of America Chicago Marathon Chicago Portland St. Patrick Fall Festival Portland Detroit Free Press/TCF Bank Marathon Detroit Run to the Center of the World New Troy

MORE INFO

Half, 10K, 5K rivertownraces.com Marathon, Half theKalamazooMarathon.com Half, 10K, 5K springrobinraces.com Half & 5K runsignup.com 25K, 10K, 5K amwayriverbankrun.com Half, 10K, 5K dewittracephms.com Marathon, Half bayshoremarathon.org Marathon, Half trailscouncil.org Half, 10K, 5K greatermidland.org/races Half, 10K, 5K runsignup.com Marathon, Half eventbrite.com Half, 10K mishevents.com Half, 15K, 10K, 5K cherryfestival.org Marathon, etc. facebook.com/OdetoLaz Half, 5K runsignup.com Half, 10K, 5K runlegend.com Half, 5K, 5 Mile runvines.com Half Marathon, 5K runsignup.com Half, 10K, 5K epicraces.com Marathon, Half hollandhavenmarathon.com Half, Relay, 5K ccriverrun.com Half, 10K, 5K ORSRaceSeries.com Half, 10K, 5K runsignup.com Marathon chicagomarathon.com Half, 5K runsignup.com Marathon, Half freepmarathon.com Half , 10K, 5K facebook.com/RunToTheCenter/

MID-MICHIGAN RUNNING GROUPS Run Mason This group is open to anyone, with most runners living in the Mason area. The group has several hundred Facebook members, with about 20 active members at a given time.

Who can join: All runners Cost: Free Contact: Run Mason Facebook page

Who can join: Anyone Cost: Free Contact: Theresa Grover at grover@msu. edu Jackson Run Walk This is a Jackson-area group.

Team Red, White and Blue Team RWB’s mission is to enrich the lives of American Veterans by connecting them to their community through physical and social activity.

Who can join: Anyone Cost: Free Contact: Join the Jackson Run Walk (JRW) Facebook and/or meetup. com group.

Who can join: Anyone Cost: Free Contact: Facebook Team RWB

Team Playmakers Playmakers offers three running groups through Team Playmakers. Cost and requirements of each group varies. Visit playmakers.com for more information. A brief description of each group follows.

Charlotte Michigan Runner’s Group This group is open to anyone, but most members are from Charlotte and surrounding communities.

Who can join: All Runners Cost: Free Contact: Facebook Page

24

Williamston Walk/Run Group This is a Williamston-area group.

Women’s 5K Training Team This is a walking and running team that is targeted toward women of all ages. It is fitness focused, with a goal of completing a 5K at the end of the session.

Mid-Michigan Road Warriors This group is open to anyone, with most runners living in Gratiot County and surrounding areas.

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.

Who can join: Anyone Cost: Free Contact: Directors Jamie Richardson and Shelby Shankel, Facebook

Tri Team Whether you are a seasoned triathlete with many years of experience or taking the first steps doing something you’ve always wanted to do, this is the team for you.

www.healthyandfitmagazine.com

By LISA MARIE CONKLIN

HEALTH

A woman’s heart Four ways your heart changes after 50

H

eart disease is the number one killer for men and women in the United States, responsible for nearly one in four deaths, reports the Centers for Disease Control and Prevention (CDC). The risk for cardiac disease shoots up as soon as women hit menopause—usually around age 50.

Estrogen takes a nosedive Estrogen is essential for the maintenance of a lot of body functions, including reproductive health, bone development, mood management and heart health. Menopause causes estrogen levels to drop, which means a higher risk for factors of heart disease, including high cholesterol, diabetes, and high blood pressure.

A healthy lifestyle protects our hearts when estrogen levels take a nosedive.

The meno-pot appears The dreaded “meno-pot,” a nickname for the potbelly that seems to appear overnight, is downright frustrating—and potential-

ly dangerous if you don’t keep an eye on your waistline. The extra fat in your belly —called visceral fat, gets too cozy and coats vital organs like the liver and heart, upping your risk of chronic conditions including diabetes, fatty liver disease, and you guessed it—heart disease.

Even if you don’t give in to the cravings, you can still be prone to a little extra bulge. According to the Cleveland Clinic,low estrogen increases insulin resistance and can trigger cravings. Plus, our muscle mass begins to dwindle at around age 40, and our metabolism slows down. The Cleveland Clinic recommends weight training and healthy eating to combat it.

Prediabetes diagnosis A yearly check-up in your 50s may reveal prediabetes. According to the CDC, about 30 percent of women have prediabetes, yet only 14 percent are aware of it. Prediabetes increases your risk of developing type 2 diabetes, heart disease, and

stroke. One reason for prediabetes is the onset of menopause and increased insulin resistance. Still, other factors such as genetics and lifestyle play a significant role too. Diabetes can be very hard on your heart, leading to blood vessel damage. Slash your risk of type 2 diabetes by eating healthy and being more active.

Bad cholesterol After we blow out the candles on our 50th birthday, we get a gift we’d like to return—higher cholesterol. You see, estrogen protects our heart by increasing HDL (“good”) cholesterol and lowering LDL (“bad”) cholesterol. When estrogen dips, the bad cholesterol starts to increase, and the good cholesterol decreases.

This doesn’t mean you’re automatically doomed. Now, more than ever, is a good time to give your heart some extra love. Take a closer look at your lifestyle choices and identify the areas that need an overhaul.

IN GREATER LANSING— WE ALL LOVE THE GAME Did you know that over the last 10 years the Greater Lansing Sports Authority has grown sports events in our area by 272%? The GLSA is a full-service sports commission with a passion for bringing in and supporting sports events of all kinds. Offering premium venues, team-friendly dining and convenient lodging the Greater Lansing area is the best choice for your next event. Contact us and work with the GLSA today!

517.377.1411 lansingsports.org #LANSINGSPORTS

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HEALTH

HEALTH

BY ERIC HANNAH

A health-centric plan Take care of your body, mind and ... healthcare

O

besity drives chronic disease and ultimately, higher total healthcare costs. A 2016 study by the Partnership to Fight Chronic Disease estimates chronic diseases could cost America $2 trillion in medical costs and an extra $794 billion annually in lost employee productivity on average, per year, from 2016-2030.

That is $12,000 per US adult per year, for just chronic condition-related health costs. This emergency impacts all of us, as individuals and as employers who provide healthcare to employees.

While many people exercise, eat well, and otherwise engage in healthy behavior for health reasons, you can also save money by leveraging those healthy habits in how you and/or your employer pays for your healthcare.

In addition to continuing to improve healthy habits, you can do the following: 1. Ask your medical provider if current or other healthy habits can

reduce the use of medications and treatments through different nutrition or exercise routines. Prescription drugs represent about 1/3 of out-of-pocket costs and insurance premiums.

2. Ask your physician about surgery options, given your health status.

Physicians are people who get into routines like the rest of us. If you are facing a surgery, then ask about options relating anesthesia, facility and rehabilitation. For example, good health status may allow for local anesthesia on an outpatient basis, which is typically less expensive than general anesthesia with hospital admission.

3. Match your insurance plan to your lifestyle and utilization of healthcare services. If you are relatively healthy, then you might select a plan with a higher deductible (lower premium) that has tax advantages like a Health Savings Account. Keep more money in your possession rather than

paying it in premiums.

It is difficult to quantify preventative health maintenance, but the best way to manage your healthcare spending is to not need healthcare services. The rising costs of prescription drugs, treatments, and healthcare services far outpace the incremental increase in cost, if any, of healthy habits. Connecting the dots between how you manage your health, how you access the healthcare system, and how you pay for it can produce positive results in all dimensions of well-being.

Eric Hannah is the president and chief catalyst at Mode Health. Mode Health provides agile employee benefits for the modern small business by focusing on health literacy and healthcare navigation first, insurance second. Reach him at (517) 899-3404.

www.mymodehealth.com I (517) 899-3404 Agile employee benefits for the modern small business

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www.mymodehealth.com | (517) 899-3404

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BY CHERYL LINDEMANN

MIND

Planting the seeds Why houseplants could be the key to positive self-care

E

ven though February is the shortest month, it feels as though we’re in the longest stretch of winter. Winter has its own beauty, but the indoor air, unpredictable weather conditions and short daylight hours can provide challenges to personal wellness.

Caring for houseplants can be an excellent self-care activity year-round but may offer the greatest benefits during the winter months. Interest in houseplants has surged, with the U.S. average annual household spending on houseplants rising from $25 in 2016 to $50 in 2018, according to the National Gardening Association.

Plants not only beautify homes and offices, they have been shown to provide benefits to hospital patients. They bring the outdoor landscape indoors, delivering a healthy dose of green amidst the monochromatic grays and whites of the winter landscape.

When successfully tending to houseplants, many people report a

sense of satisfaction and pride in watching them thrive and change throughout the year. They enjoy peace, calm and enjoyment while living and working among their plants.

Plant stylist and author Hilton Carter, whose Instragram page has 257k followers, writes in his book Wild at Home: How to Style and Care for Beautiful Plants that “without plants in my life, I’m not sure I’d find a good moment to let down my hair, take it all in and breathe”.

This quote really struck me as it echoed my experience with my small collection of houseplants. When I get too busy and distracted, I realize that I’ve neglected caring for them. I feel better when I stop and take the time to water, mist and dust my plants. In that way they serve as reminders to slow down and to take care.

Two other recommended titles available are Decorating with Plants: What to Choose, Ways to Style and How to Make them Thrive by Baylor Chapman and House of Plants: Living with Succulents, Air Plants and Cacti by Caro Langton and Rose Ray. Find them at cadl.org/catalog.

A librarian for 20 years, Cheryl is responsible for the purchase of adult non-fiction books, DVD/ Blu-rays and music for Capital Area District Libraries. She is also a co-host of their Reader’s Roundtable podcast.

WE NEED YOU! COLUMNS

FIT FEATURES Feb. 1–15 • Open Hours Check out a book from our special display—you may find your perfect match and an exciting prize!

Some restrictions may apply.

Find details at any CADL branch or cadl.org/date.

SUCCESS! Healthy & Fit Magazine is looking for individuals who would like to be featured in the magazine. If you are interested, we’d like to hear from you. Contact us at tim@healthyandfitmagazine.com or use our Contact Us page at healthyandfitmagazine.com.

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27

BOOMERS

BY TOM MATT

Personal growth Stay relevant and ask for help if you need it

A

s we begin the third decade of the 21st century, I believe that there is a mindset that can lift all boats, chase away fear and assist all people in our journey of life. I am referring to ‘staying relevant’.

Opportunities for growth are in an abundant supply. The internet has broken down many barriers to entry, for all.

Are we going to choose to embrace the plethora of prospects that our culture has available, becoming creative in our future, or not? Are we going to appreciate what the future holds or stand pat?

Staying relevant in today’s hyperconnected world is a choice; tomorrow brings big decisions. I, for one, do believe that complacency, resting on good enough, is a recipe for apathy. And you know what, apathy is the opposite of happiness, not unhappiness.

Staying relevant lifts all boats!

Don’t dwell on the past failures, leverage them. Allow setbacks to become the catalyst that fuels your personal rocket to the future. Resolve

RACE FOR THE PLACE

“There are two ways to live your life; Nothing is a miracle, or everything is a miracle.”

- Albert Einstein

to solve issues, utilize the tools that we all have at our disposal. Quality of life is directly proportional to being engaged, involved, connected and passionate about whatever you choose. Participate in the flow that is humanity; work it and at it. Everyday holds bountiful purpose. That is, as long as we stay relevant.

Not sure about how to do something? I guarantee that a conversation with a younger person, showing personal vulnerability can work wonders.

I know because I have done this many

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Register for the 5K and Kids’ Runs at runsignup.com All proceeds benefit MSU Safe Place safeplace.msu.edu

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times. Allow yourself to explore the capabilities our modern world is offering.

Longevity, health, literacy, free expression, knowledge, recreation, social affiliations, play, enjoyment of the outdoors, enjoyment of the young are just a few examples of creating relevance in your life and that, my friends, is awesome.

Let these assist you: • Be creative • Be sincere • Be aware • Be intentional • Be synergistic

Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us

BY GRETCHEN MORSE

MIND

An injured brain?

There may be hope! Neurofeedback may help

F

our years ago, Maria was in a car accident, and sustained injuries to her foot, knee, and her brain. She healed well from the surgeries to her leg and knee, but despite the interventions from traditional medicine, she was still experiencing ongoing headaches and brain fatigue, as well as issues with processing, attention, memory and sleep. Her concussion doctor suggested she give neurofeedback a try.

Neurofeedback is a type of biofeedback. Biofeedback uses devices to measure body systems we don’t usually think of, like heart rate, skin temperature, etc., so a person can learn to change their physiology to reduce stress and function more optimally.

The LENS Neurofeedback measures a person’s brainwaves, and creates a weak signal (less than that of a wristwatch) that is very, very precisely timed. This delicate signal can teach the brain rhythms to shift out of rut and into better balance.

Only one in about 200 people actually feel it happening during a session, but changes can begin to happen outside the sessions as the brain begins to optimize itself.

When the brain sustains injury, there can be a slowing of the brainwaves, due to swelling and changes in blood flow (which effects the flow of nutrients in the brain).

The brain can become stuck in this slowing, which can cause many of the symptoms Maria was having. Neurofeedback can help teach a person and their brain to shift away from this type of “stuckness.”

In Maria’s case, within a few sessions she was back to above average on her Neuro-Psychiatric Evaluation; her clarity and mental energy was better, sleep had improved, and headaches were becoming increasingly rare.

She experienced more improvements as the sessions continued, and then a few more sessions were needed to cement the changes.

Results can vary, and the process isn’t always so quick or easy. But, Neurofeedback can sometimes offer the brain a gentle and effective way to become “unstuck” from emotional and physical “blows”, as well as cognitive issues. It is endorsed by Bessel van der Kolk, M.D. – a leading trauma researcher, and the Mayo Clinic, as a safe and effective alternative therapy for a variety of emotional, cognitive and physical symptoms. Positive changes from Neurofeedback are often long-term to permanent.

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

GOT AN OLDER CAR, VAN OR SUV? Do the humane thing.

Donate it to the Humane Society.

You’ll be supporting the nation’s largest and most effective animal protection organization, seeking a humane world for people and animals alike.

Call 1-844-702-7129 www.healthyandfitmagazine.com

29

HEALTH

BY KIMBERLY WHITFIELD

Achieving self-love Time to embrace your unique path “The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” ~Bob Moawad

(517) 393-1900

www.culliganlansing.com 3460 Dunckel Rd. Lansing MI 48911

Call us to advertise today!

(517) 599-5169 We’re looking for the next cover of Healthy & Fit Magazine.

Is it you?

If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.

Erica Spencer Photography espencer.net • 517.980.4951

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S

elf-love might seem far out of reach and too challenging to accomplish, however, like anything worth having it’s definitely worth the time and effort to achieve. The month of February, known for love, is often thought of for being with someone. I wanted to take a moment to share the importance of self-love and the advantage of taking care of your being. When you’re focused on conforming to the expectations of others, you lose sight of your own values.

Here are a few tips to help keep you on track: Love your now We’re exposed to ads every day that describe how we should look and feel, which can often leave one feeling not good enough. However, in order to love your now, you must embrace and accept yourself fully. This includes perceived faults and imperfections. Take a moment to write-out as many attributes about yourself as you can, read them aloud and think about the uniqueness of each one. When you are feeling doubtful refer to this list for encouragement, as it embodies your uniqueness.

Pursue new interests New hobbies keep us balanced, happy, and can improve mental health. Take time to learn a new skill or sign-up for a fun class at your local parks and recreation center.

Remember, new endeavors allow one the opportunity to get out, make new friends, and try something new.

Take care of your needs You matter! Therefore, take time out, daily, to care for yourself. Make certain you are not over committing yourself or putting your needs last.

Practice forgiveness Who hasn’t been hurt by the actions or words of another?

Unfortunately, hurt can leave you with lasting feelings of anger, bitterness and even vengeance. However, if you don’t practice forgiveness, you might be the one Kimberly Whitfield is the who pays most owner of Kimberly Inspiring dearly. RememBeauty in Strength, a fitness ber, embracing instructor at Go Workout forgiveness can Fitness Center and Trinity A.M.E. Church; a bodybuilder, allow you to and a public speaker. Visit embrace peace, her on the web at kwinspires.com for a list of hope, gratitude her classes. and joy.

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