The January 2015 edition of Healthy & Fit Magazine by Healthy & Fit Magazine

www.healthyandfitmagazine.com

MAKING LIFE

CHANGES

JANUARY 2015

Brad Fast

High performance training at its best

Set realistic goals and get to work on making them a reality

ALSO INSIDE:

TRY THIS: BOKWA This group fitness class is F-U-N for everyone

SKIN HEALTH

Make sure to schedule your full body exam today!

EIGHT IS ENOUGH

BULLIES BEWARE

Parents can help children identify bullies with these tips

Our dumbbell workout is awesome! KEEP YOUR RESOLUTIONS! • LEARN THE LINGO • KNOW THE GYM BASICS

THE 2015 GYM GUIDE IS HERE! Carrying heavy weight can get you in overall shape

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JANUARY

Healthy & Fit Magazine

JANUARY 2015 VOLUME 10: NO 10

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

Try this! Bokwa

It’s a fun fitness class right down to every letter

PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

8 10 12 13 14 16 4

Fit bits!

Winter naps , tempeh and top trends for 2015.

Success!

Former MSU standout Carlton Valentine shares his personal success story.

Dental anxiety

It’s real! Here’s how to make your visit to the dentist less stressful.

Be imperfect!

The secret to achieving your wellness goals is perseverance.

Learn the lingo

Don’t know what your trainer is saying? These definitions help.

The 2015 Gym Guide

We reached out to all the Lansing area gyms to find out what they offer.

Healthy & Fit • www.healthyandfitmagazine.com

19 21 22 24 26 27

The truth about working out

Success in the gym comes down to mastering the basics.

Life changes

Methods to make it to any goal you might have for the new year.

Get a full body exam!

And while you’re at it, make your skin’s health a priority this year.

The crazy eights workout

Grab some dumbells and get ready to work out!

No one likes bullies

Help your children prepare themselves by identifying bullies.

Weight lifting for the brain

Exercise your brain toward a more productive state.

JANUARY 2015

Dr. Meredith Heise y

Dr. John Flood

Dr. Jeremy Pascot to

Dr . W ill ia m Tr ul uc

Offering general orthopedic services, plus specializing in sports medicine, hands, joints and back pain.

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A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

Time for my resolutions for the year ahead

anuary 2015. It’s going to be a big year for Healthy & Fit Magazine. In April we celebrate our 10 year anniversary. We’re beyond excited and will have some big news about the publication as we get closer to that date. But that’s in April. You’ll have to wait for that news. January is a time for resolutions, to make some plans and goals and work like heck to make them a reality. Here are my resolutions and observations for the rest of the year: Be healthier. We all can do better in this regard. I know I can. There are way too many distractions and convenient excuses out there that derail the best of us. I resolve to fight, every minute of every day, to keep on track this year and be healthy. Be safe in the gym. I still remember the days when going to the weight room as a high school and college athlete meant lifting with no supervision. At least not like the supervision that’s available now. Listen to your trainer, rehabilitation therapist or coaches. The know what they are talking about. I remember I was given a quick demonstration of how to lift and it was up to me to figure out progressions, repetitions and technique. I know there was a leather, and nicely decorated, weight lifting belt in there too. Communicate better. Personally, I’m a best selling author and speaker in my brain. These columns are thought out well ahead of my deadline and composed over and over again in my head. Somewhere they lose translation along the way from my perfect thoughts to typing on my keyboard. I think they’re still darned good, but I need to constantly improve, to communicate my thoughts better in all aspects of my life and think before I speak. I think the world would be a much better place if common sense and better communication were a priority. Less electronics, please! If your family is like mine, there’s that time in the evening, when homework is finished and we’re all together in the living room. The TV is on, and we are all looking at our iPhones. No one talks. We just play games or shop online. When did this happen?! From here on out I want to make an iPhone-, iPad- free time to enjoy each other and work on our communication. And finally, thanks for reading our magazine. There are only two of us, Kathy (my mom) and myself, that turn out this magazine. It’s truly a labor of love and we’re very proud of making it this far, having great advertisers, and readers. Here’s to an awesome 2015 and well beyond!

Healthy & Fit • www.healthyandfitmagazine.com

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTING WRITERS Gina Keilen, RD

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State

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

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, business consultant and author. Reach her at susan@drsusanmaples.com.

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

517.599.5169 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

JANUARY 2015

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

Are Headaches Controlling Your Life? If you suffer from migraines these are facts you must know.

with friends, and not have to worry that your s is Living tough. with headaches is tough. I want to get rid of the headaches.”

headache will hit you at just wrong time. Imagine being the able to live life like a normal person again, pain free and without Day after day of being miserable, irritable, We’re running a special 14-day offer for those erable,andirritable, headaches -- being able to play with your looking a lot older than you really are. suffering with headaches. November with friends, and not have u really Theof knowing that your friends kids, enjoy timeUntil Theare. frustration to worry that your headache will hit you at and family don’t understand what you’re 30th, $49 will get you all the services our friends and just the wrong time. We’re running awe special going through. 14-day offer for those suffering with patients $260! t you’re going normally charge new headaches. Until January 31, $49 will get

The Duke Recurring Study

H Are Not Norm

Medical experts concluded that No question… spinal manipuhaving heada lations resulted insomething almost Add this to doctors’ visits, MRI’s and CT is you all the services we normally charge immediate scans -- which only come back with new patients $260! improvement Pain is your b give away our “normal” results. Why would we practically for headaches. of telling services? Because patients tellpractically us toogive often… Why would we away our ’s andAnd CTthat’s scans Patients also you s not all... trying one medication services? Because patients tell us too often... Discover the drug-free, pain-free, had afterresults. another, feeling like you’re on a is significantly wrong. ( normal” natural treatment for getting rid fewer side merry-go-round of drugs. you and have a la “I only wished I had found you sooner” “I only wished I had found you sooner” of headaches. effects longer-lasting It’s enough to make anyone want to scream! the drug-free, pain- medication). F medication after This happens so often, we decided to do Discover relief of headaches than a commonly natural medication. treatment for SUREOHP DQG Ć and run this to ad. Just often, about we itdecided docall free,prescribed on a merry-go- This happens so something before January 31 and here’s what you’ll getting rid of headaches. IF YOU DO NOTHING ELSE, got to be top something about itget... and run this ad. Just call Recurring Headaches Are Not Normal READ THIS:

before November 30th and here’s what you’ll

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• An in-depth consultation about your No question... if you are having headaches headaches where we will listen...really then something is wrong. Pain is your body’s listen...to the details of your unique way of telling you something is wrong. (Not situation. that you have a lack of pain medication). 2) Medical science ï has discovered that consultation about your An in-depth Finding the problem and fixing it has got to most headaches are caused by dam • A complete neuromuscular and skeletal be aCall G ELSE, top priority! Call today ... anytime between the hou where we will aged structures aroundheadaches the neck like examination of thelisten…really head and neck so joints, ligaments, muscles, and cervical the details we can findof the problem. listen…to your unique am and 6:00 pm Monday throug discs, all of which have complex nerve situation. endings. • A full set of specialized x-rays to deter- Tell the receptionist you’d like to en are affected mine if posture or joint problems are for Callthe anytime betweenHeadache 9 am and 6 pm Evaluati Special 3) Research has proven certain natural contributing to your pain ... (NOTE: . Monday through Friday. Tell the receptionist 30th. treatments have great with ï success A complete neuromuscular andcostskeletal These would normally at least $200). November you’d like to come in for the Special headaches, even better than massage Headache Evaluation before January 31. examination of the head and neck so we medications, with no side effects. d thatand most • A thorough analysis of your exam and Look, you have very little to risk an FDQ ĆQG WKH SUREOHP ed structures x-rays where we’ll map out how you Look, you have very little to risk and a lot to Why not get rid of those debilitating gain. Call today we canwith get sta can get rid of your headaches once and gain. Call today and weand can get started ents, muscles, headaches today? Read the full facts for all. your consultation, exam and x-rays as soon on this page! consultation, exam and x-rays ï A full set of specialized x-rays to your ve complex as there’s an opening in the schedule. Our • A special report that you can take with office is called Rassel-Daigneault Family determine if posture or joint problems are WKHUHèV DQ RSHQLQJ LQ WKH VFKHGXOH 2 you revealing what is happening inside Chiropractic and you can find us next to called Rassel-Daigneault Family Ch I’m Dr. Jean-Guy Daigneault. Dr. Denise contributing to your pain you to cause…the(NOTE: headaches.These FRANDOR behind Wendy’s ... 537 N. Rassel and I have been helping patients with Clippert, Lansing, or for your convenience at atural treatDQG \RX FDQ ĆQG XV QH[W WR )5$1'2 would normally cost you at least $200). neck tension, headaches and migraines live Could this drugless treatour Okemos location at 4650 Dobie Rd. eadaches even Wendy’s… 537 N. Clippert, Lansing o pain – free for years now. ment be the key to your tions – and with headache solution? Sincerely, at our Okemos locatio thorough analysis of your exam and convenience Every week we hearï howAwomen suffer from severe headaches –x-rays statementswhere like... Numerous we’ll mapstudies out how you can DobieDr.Rd. Denise Rassel, D.C. have shown the Dr. Jean-Guy Daigneault, D.C. get rid of your headaches once and for all. • “I feel like my head is in a vice. ” benefits of spinal ing headaches • “My eyes hurt and I feel so drowsy.” adjustments with Sincerely, P.S. Why Suffer More Years Of page! • “I have to lay down.” headache patients. Misery? • “I’ve had migraines childhood. ” ï since A special report that you can take with you • “Muscle tension in the neck and pain The Boline Study Dr. Denise Rassel, D.C. into the shoulders.”revealing what is happening inside you to How many years can your body handle Dr. Jean-Guy D.C. taking one pill afterDaigneault, another? That’s no way This study compared two cause the headaches. t. Dr. Denise They tell me they’re sick and tired of to live, not when there could be an easy groups of headache patients, half g patients withone headache medication to went for chiropractic adjustments, and the jumping from solution to your problem. Many of the pain the next. Here’s what I hear... medications available are quite addicting P.S. Why Suffer More Years and Of Mis other half took amitriptyline, a medication Could this drugless treatment be the key to migraines live can have drastic side effects. Call today. We often prescribed for the treatment of severe yourupon headache “I am tired of being looked as someone solution? may be able to help you live a normal, tension headache pain. After six weeks, who is only out there to get medicine. I only pain-free life again. researchers found that chiropractic patients How many years can your body han want RELIEF. I don’t know why that is so hard experienced almost no side effects. And only after another? 1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI for peoplefrom to understand. I don’t want to be Callpill 517-336-8880. the chiropractic patients continued to report one men suffer treated badly anymore. I want to get help, and *Medicare/Medicaid restrictions apply. when treatment ended. spinal adjustmentsfewer withheadaches headache patients.

1) Approximately 22 million women get… t to scream! are affected by migraines in the U.S.

s like…

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That’s no way to live, not when ther

Fit bits

by Lisa Marie Metzler

Winter’s Nap Do you ever feel sluggish in the afternoon? According to experts, we have a decrease in our circadian drive six hours into our day. Makes sense now that you think of it, right? It’s this time of day that your core body temp lowers, cognitive processing hits the wall, you have less energy and may be a little cranky. If you’re at home, a 90 minute nap is ideal because you go through all the major sleep stages and get the benefits of a full night’s sleep – as long as you don’t skimp on your nighttime rest. In reality, most of us don’t have that kind of time or a place to plop it down at work. Find a quiet place to at least close your eyes and put your feet up for 10-15 minutes. I know people who put on sleep masks, set their phone alarm and shut down for 15 minutes. This small break can help you recover from some of the mental and physical exertion that we encounter during the day.

Tabata and HIIT Tabata and HIIT (High Intensity Interval Training) still reign as a top choice. If you haven’t participated in a HIIT or Tabata yet, it’s quite simple. You go really hard for a set amount of time and repeat for a specific amount of reps, rest and repeat. You don’t have to be a trained athlete to do either. Start at your own intensity and as you progress rev it up. An example may look like this. Jump rope for 20 seconds. Rest for 10 seconds. Repeat eight times. A beginner may have one foot always on the ground, while an intermediate level would have both feet off the ground. Still too much? Walk briskly in place instead of jumping rope.

Grazing Boomers Boomers are ditching the “three square meals a day,” and embracing a grazing approach to eating, reports ConAgra. While many of us already snack, boomers will focus on foods rich in protein, fiber and Omega-3’s that will help them stay healthy as they age. Noshing throughout the day promotes a more even metabolism and better digestion. How many boomers say they just can’t eat the foods they used to? This brings us to the rise of fermented foods. Huh? Yep, move over gluten-free (although going gluten-free has helped many with digestion problems), sauerkraut, tempeh, yogurt and more will come into focus this year. Food with live cultures, or ones preserved in liquid so their sugars and starches become bacteria-boosting agents can aid in digestion.

Back to Basics for 2015

On the cover Brad Fast Brad Fast, 34, of East Lansing, is the owner of Elevation Athletica (located in the Summit in Lansing) and Elevation Hockey (located inside Surburban Ice in East Lansing). Elevation Athletica is a high performance training center that is geared towards helping local athletes reach their athletic goals through sport-specific training programs both in individual or team settings. Elevation Hockey is a place where hockey players come to train to hone their skills and to take their talents to the next level. Fast, a former MSU Spartan hockey player who played professionally across the globe, knows what it takes to be healthy. “For a long time, while hockey was my profession, a healthy lifestyle was a necessity for performance and advancement,” Fast said. “That necessity grew into a lifestyle.” Fast practices what he preaches. He said he makes sure to eat healthy so he can keep up with his clients and players. “I would not be able to work the amount of hours that my job requires with the amount of energy I need to express my teaching points,” he said. “A healthy lifestyle also helps me give my clients the attention to detail they need and deserve - especially at the end of a long day or week!” 8

Healthy & Fit • www.healthyandfitmagazine.com

ACSM (American College of Sports Medicine) reports that one of the top fitness trends for 2015 will be Bodyweight Training. No fancy equipment needed here. In fact, you use your own body weight! Think pushups, lunges, squats, planks, etc. If that sounds boring, remember there are plenty of varieties for all those beloved gym class standbys. Visit acefitness.org for ways to mix it up.

Resolve to Solve This year resolve to solve the issue of why you drop your resolution by February. My goodness, eating one donut a week into a “no junk food” resolution shouldn’t be the end of your journey. For one, a resolution like that is not realistic. Think more about journey instead of the outcome. For example, if you want to lose weight, don’t be a slave to the scale. Your weight fluctuates daily and you may feel like you have no control over it. A goal of eating three veggies and three fruits a day and exercising four days a week is something you do have control over. A routine will promote a new life style, which will get you the results you want. You may also want to tell a friend about your goal or even better, find a buddy with a similar one. Keep each other accountable. JANUARY 2015

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Success! Carlton Valentine

Former Michigan State University basketball player Carlton Valentine, 48, is the high school basketball coach at Lansing Sexton High School, where he’s won two state titles. He lives in Holt with his wife, Kathy, and is the Basketball Training Development Coordinator at the Sparrow Michigan Athletic Club. To improve his quality of life, he recently underwent knee replacement surgery. His health has improved dramatically since then. Here’s his story: What led to your decision to make a change? I decided to have a knee

replacement in April 2014. It was a great decision and has really changed my life. I have a family history of heart disease, diabetes, and kidney failure. I knew that if I didn’t get my knee replaced I could not move the way I needed to.

Now!

How bad was the knee? All of my

cartilage was gone. I was bone on bone and was left with only using the stationary exercise bike, which is hard to use to maintain a healthy lifestyle.

Since the operation, how has your knee worked? It feels so much better. I’m

glad I made the decision to have the operation. Now I do about one hour of cardiovascular workouts, lift weights, and stretch about six days per week.

Is it hard to find time to work out with your schedule? It’s always hard to find

time to work out with a schedule as busy as mine. I schedule time to work out and I don’t accept any calls, text, or e-mails. That’s my time for me. If I want to be around long into the future, I have to work out. It’s like taking a shower or brushing your teeth. It’s a good habit.

! ore Bef Carlton Valentine Before: 305 lbs After: 270 lbs Height: 6’6”

How is your diet compared to what it was before your surgery? My diet is so much better now. I eat salads, drink lots of water and I have completely cut soda out of my daily consumption of calories. I feel so much better.

What are some of your future goals?

My future goals are to lose at least 30 more pounds and get down to my playing weight.

Do you want to compete again? I do!

This summer I’m going to play in the Ludington Gus Macker with my son, Drew, who played four years of Division 1 basketball at Oakland University. We will play the top men’s division where I’ve played several years. I was 10

actually inducted into the Gus Macker Hall of Fame several years ago. But I do want to play one tourney with my son.

Any advice for others? If you have

chronic joint pain look at the option

of having the joint replaced. If you choose to replace it, make sure to do your physical therapy. The operation can change your life, attitude, and give you the peace of mind you need to move forward and enjoy the rest of your life.

Do you know someone who is a Success! story? Send an e-mail

to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2015

Every business wants to stand out from the crowd. Mobile billboard advertising is an effective media choice.

Unique advertising made easy. Kissco Mobile Advertising is located in Mason, Michigan. Throughout the year, our mobile billboard trucks travel across the state to the biggest sporting and entertainment events. We are also part of local occasions like grand openings and birthday parties. Let us help you with your next big event, and help separate your company from the crowd Call us and find out how easy, and cost effective, it is to advertise on a mobile billboard truck.

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KISSCO M O B I L E A DV E RT I S I N G

Teeth

That’s an awfully long needle!

Dental anxiety is real. Here’s how to make it better. by Dr. Susan Maples

esearch continues to show the importance of good oral health for your overall health. But there’s one catch: You need to see your dentist at least twice a year. That’s a problem if you’ve got dental anxiety that afflicts 75 percent of Americans or worse yet, a true dental phobia that flat out keeps you away unless you have a life-threatening emergency. The antiseptic smell, the shrill whine of the drill, the shot with the unusually long needle, the ensuing numbness, the claustrophobia or feeling of being pinned down in the chair……No wonder so many of us freak out! Dental fear usually develops as a result of a disturbing dental experience, often during childhood, especially if it triggered feelings of helplessness or lack of control. If you have dental anxiety, the relationship with your dentist becomes critically important. You must be in the

hands of someone who is sensitive to your fears and identifies the sensory triggers that tend to set off your alarm. Some dental teams provide multisensory distraction options that include things like heat, dim light (such as sunglasses), sound (such as headphones), smell (such as calming aromatherapy), therapeutic touch (such as a hand, foot, or pressure point massage), and vibration (such as a

Healthy & Fit • www.healthyandfitmagazine.com

vibrating chair pad). Further options including drugs ranging from “laughing gas” (nitrous oxide), mild prescription sedatives (Valium or Xanax), or IV conscious sedation can help you manage dental fear. Soothing your dental fear is critical to managing your oral health and your overall health. By working with your dentist, you can develop a plan that will be successful for you.

JANUARY 2015

Mind

Resolve to be imperfect this year The secret to achieving your wellness goals is perseverance. by Barb Geske

om made the same New Year’s resolution every year. You know the one: to lose weight. His plan was to start dieting on January 1st, after the 12th stroke of midnight. Then, there would be no more Ruffles® and sour cream with onion dip for him---only carrots and celery. Of course, everything before that was free game. His plan always worked, until he popped a few chips in his mouth on New Year’s Day. Game over. He’d screwed up his resolution again. New Year’s resolutions can be wonderful, positive motivators. Just look around to see how full the gyms are after the first of the year! Why? A New Year offers a fresh start with a clean slate that gets you fired up for success. But, if you’re not careful, your resolution can present itself as an overwhelming task with the pressure to be perfect.

“WELLNESS IS A PROCESS. AS YOU BECOME HEALTHIER, STRONGER, AND LEANER, KNOW THAT SLIP-UPS ARE PART OF THIS PROCESS.” It may feel like if you slip up, you’ve failed. This “all-or-nothing” thinking is typical of a strict diet or an overzealous exercise plan. It needs to change. This year, resolve to banish perfectionist resolutions. Write your resolution to include forgiveness if you end up eating a few cookies you hadn’t planned

on or didn’t get to the gym because you had to work late. A lapse in your plan won’t stop you from succeeding. Wellness is a process. As you become healthier, stronger, and leaner, know that slip-ups are part of this process. Learn from them. Brush yourself off; pick yourself up. Don’t wait until tomorrow, next Monday, or next year. You have the power to begin again that very next moment. The secret to success in achieving your wellness goals is perseverance, not in how perfectly you carry them out. Try to do the best you can. Accept occasional lapses. And, never give up on yourself ! Barb Geske, the Mind-full Motivator, can be reached at mindfulmotivator@gmail.com or by calling 517.930.4265.

Join us for the Greater Lansing Golf Expo March 21st & 22nd, 2015 at The Summit Sports & Ice Complex just south of Lansing!

Visit: www.MiGolfExpo.com or call 517-319-1000 for more information JANUARY 2015

www.healthyandfitmagazine.com • Healthy & Fit

2015 HEALTHY & FIT MAGAZINE GYM GUIDE

Learn the lingo

Don’t know what you’re looking for? These definitions may help.

eed a definition or two for the different classes your gym offers? Maybe the water cooler talk about working out leaves you scratching your head about some of the terms being used? Worry no more! Here’s a handy guide, although gyms, trainers and instructors often place their own twists on classes and fitness routines. Always ask for a demo before you buy and don’t be shy if you don’t know what your trainer is saying — always ask. Aqua Aerobics This fun cardiovascular challenge uses water resistance to sculpt your muscles while increasing cardiovascular endurance and burning plenty of calories. Belly Dancing Shimmy away the fat with belly dancing. This entertaining form of dance gets your heart pumping and hips shaking to tone the abs, tighten the booty and melt away the fat for good. Boot Camp A fast-paced workout guaranteed to make you sweat. Includes high-intensity cardio, strength training, flexibility, speed, agility, and endurance work to whip your whole body into shape. Bokwa A group fitness class where participants follow the patters of letters and numbers with their feet while performing an energizing and addictive cardio workout routine.

Boxercise Knock your body into shape! Boxercise is a high-intensity fusion of traditional aerobics exercises and boxing moves, sure to give you a great workout. Cardio Kickboxing Jab, punch and kick your way into shape with cardio kickboxing. A high-energy workout . Circuit Training Circuit training consists of a complete set of exercises including a mixture of cardiovascular, strength and resistance moves. A circuit is one completion of all exercises in the designated program. When one circuit is complete, you begin the first exercise again for circuit number two. CrossFit CrossFit is a trademarked name for a core strength and conditioning program designed around constantly varied functional movements executed at high intensity. Functional Fitness Functional fitness and functional exercise focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine. Group Training Classes Get the benefits of a personal trainer without emptying your wallet. The group dynamic pushes you to keep up and give the workout your all, while still getting the one-on-one training you need to push your fitness to the next level.

HIIT High Intensity Interval Training.. Think p90x-style workouts. People who do this workout go really hard for a set amount of time at a particular exercise, then recover for a set amount of time and repeat. Hot Yoga Hot yoga refers to any number of yoga styles that use heat to increase an individual’s flexibility in the poses. Indoor Cycling An energizing, fast-paced stationary bike workout designed to improve your speed, strength and endurance. Burns calories fast! Interval Training Cardiovascular exercises that alternate between brief bouts at near-maximum exertion and lower intensities, designed to burn more calories. Jazzercise A fusion of jazz dance, resistance training, Pilates, yoga, and kickboxing, The class is choreographed to today’s hottest music and designed for maximum fat burn. Kettlebells Build strength in every muscle with a full body Kettlebell workout. Kettlebells are a bowling ball shaped weight with a handle, designed for the ultimate strength-building regime. Pilates Work those abs! Pilates makes use of your own body weight to tone, lengthen and strengthen your entire body, while keeping the core engaged.

Healthier together! Child care is now included in your membership! Bring your whole family in and become healthy ... together!

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2015

2015 HEALTHY & FIT MAGAZINE GYM GUIDE

the pool. Goggles might be handy! Step Aerobics Get your heart pumping with this non-stop aerobic workout. Perform energizing routines while utilizing an adjustable platform (or step). Tai Chi A martial art that combines flowing movement, stretching and breathing techniques to improve one’s overall wellness. Telemetry If you’re into gadgets, you know this term. It’s where fitness goes high tech and helps you keep track of everything using items like wristbands that track your daily activity, heart rate monitors, and other wearable devices. TRX Suspension TRX uses hanging suspension bands, gravity and your own body weight to improve muscular strength, balance, flexibility and endurance. It offers an endless exercise selection for all skill levels, while adding definition and form to your entire body.

Kyle Schoenmaker, of State of Fitness, demonstrates a TRX pull. TRX straps have been a staple of fitness studios for years.

Power Sculpt A challenging bodysculpting class designed to increase strength and muscle tone using a variety of equipment including weights, resistance bands and stability balls. Power Yoga Consists of a series of consecutive yoga poses without stopping to get your muscles working and heart pumping. An excellent way to combine cardio, strength and flexibility workouts all in one session. Punk Rope Think of jumping rope at

recess, but at a boot camp style pace and you have punk rope. Instructors make sure you know the basics. Speed and Agility Training Dramatically improve your athletic performance with speed and agility training. Program is designed for athlete to cut times and increase endurance to perform at his or her top-notch ability. Stamina Swim Designed for the avid swimmer to provide a great cardiovascular challenge and increase endurance in

Yoga Yoga focuses on a combination of posture, breathing and meditation exercises and poses to improve strength, flexibility and body awareness. Great way to wind down and leave feeling healthy and relaxed. Yogalates A combination of yoga and Pilates with a focus on posture, balance, core strength, relaxation and breathing techniques. Zumba Get your groove on with this high-energy aerobic dance routine designed to burn the fat away fast. The easy to follow dance routine to upbeat Latin music will energize your entire body and keep you coming back.

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Rockwall

Racquetball

Basketball

Child Care

Massage

Reflexology

Physical Therapy

Salon/Spa

Nutritionists

Personal Trainers 3

Kettlebells 3

Drink Bar/Cafe

Lockers/Showers

Sauna

Hot Tub

Pool

TRX Suspension

Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

2015 HEALTHY & FIT MAGAZINE GYM GUIDE

GREATER LANSING Anytime Fitness 2119 Haslett Road, Suite C, Haslett (517) 977-1444

An (*) means that Healthy & Fit Magazine used 2014 data. Several attempts were made to contact every fitness center on this list. Facilities that did not update information, or failed to respond to our repeated requests, were also omitted. Requests should be directed to kathy@healthyandfitmagazine.com

35 $35

*B-Strong Fitness 12900 North US 27, DeWitt (517) 669-7121 30 $20 1350

Club Fitness 125 N. Main St., Eaton Rapids (517) 441-9017 n/a $23 179

Court One Athletic Club 1609 Lake Lansing Road, Lansing (517) 372-9531 — 2291 Research Circle, Okemos (517) 349-1199 30 $65 4200

Conquest Health & Fitness 15500 Chandler Road, Suite 2, East Lansing (517) 641-4348 37 $44 550

Eaton Rapids Health Works 1500 South Main, Eaton Rapids (517) 663-9530 40 $32 650

Genesis Fitness Center 6135 W. Saginaw Hwy., Lansing (517) 321-3111 35 $35 1200

Go Workout Fitness Center 134 East Edgewood Blvd., Lansing (517) 272-7343 32 N/A 1400

IQ Fit Fitness & Wellness Center 2510 E. Michigan Ave., Lansing (517) 719-0897 42 $79 155

Michigan Athletic Club 2900 Hannah Blvd., East Lansing (517) 364-8888 43

$115

12060 53

Move at Al!ve 800 W. Lawrence Ave., Charlotte (517) 543-9575 43 $45 1900

Planet Fitness 5833 Saginaw Highway, Lansing (517) 321-3300 — 1982 Grand River Ave., Okemos (517) 381-8200 35 N/A 12600 55

37 108

*Powerhouse Gym of East Lansing 4790 S. Hagadorn, East Lansing (517) 827-4653 25 $20 4000

Snap Fitness Charlotte 515 Lansing Road, Charlotte (517) 541-3483 40 $35 500

Snap Fitness Grand Ledge 607 E. Saginaw Hwy., Grand Ledge (517) 627-3481 40 $35 650

Snap Fitness Haslett 1630 Haslett Road, Haslett (517) 339-7627 35 $35 600

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2015

Rockwall

Racquetball

Massage

Basketball

Physical Therapy

Child Care

Nutritionists

Reflexology

Personal Trainers

Salon/Spa

Kettlebells

Drink Bar/Cafe

Lockers/Showers

Sauna

Hot Tub

Pool

TRX Suspension

Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

2015 HEALTHY & FIT MAGAZINE GYM GUIDE

GREATER LANSING Snap Fitness Holt 2040 N. Aurelius, Suite 3B, Holt (517) 889-5000

An (*) means that Healthy & Fit Magazine used 2013 data. Several attempts were made to contact every fitness center on this list. Facilities that did not update its information, or failed to respond to our repeated requests, were also omitted. Requests should be directed to kathy@healthyandfitmagazine.

33 $35 400

Snap Fitness Mason 409 N. Cedar, Mason (517) 244.0300 43 $39 900

Snap Fitness Okemos 3552 Meridian Crossing Drive, Suite 595 Okemos (517) 347-4147 26 $35 875

Spartan Dance & Fit Center 3498 Lake Lansing Road, East Lansing (517) 999-5415 28 $45 110

State of Fitness 2655 E. Grand River Avenue, East Lansing (517) 708-8828 40 $79 450

University Club Fitness Center & Spa 3435 Forest Road, Lansing (517) 353-5113 40 N/A

600

`19

YMCA—DeWitt 13161 Schavey Road, DeWitt (517)827-9660 36 N/A

800

YMCA—Downtown Wellness Center 119 N. Washington Square, Lansing (517) 827-9640 30 N/A 1200

YMCA—Oak Park Branch 900 Long Blvd., Lansing (517)827-9700 40 N/A 3000

YMCA—Parkwood Branch 2306 Haslett Road, East Lansing (517) 827-9680 30 N/A 1600

YMCA—Westside Community 3700 Old Lansing Road, Lansing (517) 827-9670 39 $52 2400

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JANUARY 2015

2015 HEALTHY & FIT MAGAZINE GYM GUIDE

A JOURNEY...

The truth about working out Success in the gym comes down to mastering the basics by Jason McCammon

ake these ideas to heart and you’ll reap major benefits. While most people waste time debating the endless stream of supplements, new workout programs, and diet plans, all you really have to do is focus on these simple concepts and you’ll see results.

You must commit for the long term. Most people work out with a short-term goal in mind. I like looking at health in a different way. The goal is not to lose 40 pounds in the next 12 weeks. The goal is to regain your health for the rest of your life. Ignore the short-term results. If you commit to the long-term process, the results will come anyway. Further, stop acting like living a healthy life is a big deal. You can go to the gym every week. That can be normal for you. Not a sacrifice. Not an obligation. Normal. You need a schedule. Most people never train consistently because they are always wondering when they are going to train next. They are always wondering … “Will I be motivated to workout when I get home from work?” “Will I have enough free time to exercise today?” “Will I have enough willpower to wake up early and run?” In other words, most people train when they feel motivated or inspired. Here’s a better idea: Stop treating exercise as something to do when it’s convenient and start setting a schedule for yourself to follow. This is what makes the difference between professionals and amateurs. Let your schedule govern your actions, not your level of motivation.

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Not all exercises are equal. Great results come from great focus, not great variety. Too many people waste time in the gym because they bounce around without any real goal, doing a little bit of this machine and a little bit of that machine. Thankfully, there is a simple rule that will always guide you toward the best exercises: The more an exercise makes you move, the bigger the benefits it will deliver. [such as pressing, pulling, squatting, and dead lifting] You need to start slow. Ask most people if they had a good workout and they’ll say things like, “Oh yeah, it was so intense.” Or, “I’m going to be so sore tomorrow.” Or, “I finished my workout by doing a set to failure.”

Fitness & Wellness Center

iqfit.com 517.719.0897

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Continued on page 28

JANUARY 2015

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2015 HEALTHY & FIT MAGAZINE GYM GUIDE

Try this: Bokwa

This unique group fitness class is fun for all ages. by Tim Kissman

okwa is F-U-N. I had no idea what to expect when I walked into Spartan Fit Center, located on the corner of Lake Lansing and Abbot Road, for the group fitness class known for drawing numbers and letters with your feet. But after getting through a big chunk of the hour long class (I had to stop to take photos and write notes), I can honestly say this is a unique, enjoyable class that’s not very complicated, and gets you sweating. Bokwa uses several structured steps, that, when put together, trace letters, numbers or symbols on the ground while keeping up with some fast-tempo music. Our instructor, Becky Newcombe, who also doubles as a manager at Spartan Fit Center, told me before the class that Bokwa is great for beginners because of the way instructors use verbal and non-verbal commands to help students learn the moves. “There’s a lot of repetition with each move and non-verbal cues that I use,” she said. “It’s perfect for beginners because of the repetition.” She’s right on that. There were 20 students in my class ; 19 females and myself. Newcombe said this was a good size class and that average age is usually around late twenties. Everyone was dressed to work out and most had a water bottle, which is highly recommended. There was plenty of room for me to move with my classmates. I really liked repetition to learn the moves because with four knee surgeries, I’m not as nimble as I once was. But with the repetition, and being able to follow some of the better students who Newcombe puts in the front row, I picked up the moves. Most importantly for me, too, it wasn’t painful. The most basic step was called a 1+1. I mastered that one pretty quickly, and it’s a good thing. This move was used to start all the other moves, and to recover. Recovery was a nice feature of the class. There were plenty of drink breaks. Next came L: it’s a basic up, down and over pattern that allows you to draw a capital L on the floor. I got that one

Bokwa Instructor Becky Newcombe (in red tank top and shoes) watches herself in a mirror as she leads our class at Spartan Fit Center. Note the cards on the ground, which Newcombe holds up for each new letter the class spells out with their feet.

pretty easy, too. Then there was a block C, and then a T that had a bit of dance move to it. Each time the letter became a bit more involved, and each time Newcombe added some flair-element to it. On the T, for instance, the class stepped to the right, we put our hands shoulder height to the left and yelled HeyyyyyHoooooo, as we moved.

Healthy & Fit • www.healthyandfitmagazine.com

As the hour went on, the letters involved a few more moves, both on the floor and with your whole body. You don’t notice time though, because you’re having fun just trying to keep up. “The music is really fun and students like the tempo,” Newcombe said. “This is a really fun class that anyone young or old would like.” Y-E-S it is.

JANUARY 2015

2015 HEALTHY & FIT MAGAZINE GYM GUIDE

Life changes

How to make your goals a reality. by Dr. Nicholas Morgan

very year millions of Americans make New Year resolutions that last until March if they’re lucky. Lack of will power is frequently blamed but often I find patients do not have strategies to help them implement lifelong changes. Whether it’s weight loss, quitting smoking, or exercising; these 5 methods can help your resolutions become a reality in 2015. Don’t bite off more than you can chew Before setting goals I always encourage patients to make changes that are doable for them. People can say I’ll never eat sugar or use my credit card again but those are not always realistic goals. So if you’re not ready to go cold turkey be honest with yourself and aim for a

reduction in specific behaviors. Set measurable goals and check in regularly Goals should be measurable; like having an extra 100 dollars in your bank account every month vs “I want to save more money.” This way you can gauge your progress and make changes to your day to day habits as needed to help you obtain your goals. It’s a process not an event Making changes takes time and there will be times when you are not perfect. That is okay, the goal is to start anew because with each failure you are closer to making changes that will help you accomplish your goals.

habits. For example, if you walk your dog once a day then make it twice a day or try increasing your walk by 10 minutes. This prevents you from feeling overwhelmed with drastic life changes. Have someone else hold you accountable It’s best to set your own goals and great if you can stick to them but telling someone else can be beneficial. Even better, find a buddy that has the same goals and support one another. This allows someone else to help keep you on task as both of you move towards a happier and healthier life.

Modify old habits instead of creating new ones An easy way to make changes is to piggyback on other

Dr. Nicholas Morgan is a naturopathic physician, and founder of The Center for Integrative Wellness. Reach him at (517) 455.7455.

ENERGIZE YOUR LIFE Join us!

517.827.YMCA lansingymca.org JANUARY 2015

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Make skin health a priority in the New Year Make sure to get a full body exam

elf-improvement is a huge topic this time of the year as people set new, ambitious goals to ring in the New Year. Three areas of focus often mentioned by patients include overall health as well as physical and emotional well-being. As a Dermatologist I have a creative and unique perspective when suggesting tips to aid patients in this quest for betterment. Focusing on skin health is simple: If you have not seen a Dermatologist for a full body

exam, this is crucial. Not only can this help with early detection of skin cancer, an exam can also alert professionals to any number of skin concerns. When you do get your body exam, if something looks suspicious, don’t panic. There are many options available to create a treatment plan for patients. Melafind® is an optical imaging machine we use to get a deeper look into lesions and Xoft® Brachytherapy is electronic radiation we use in my practice to treat non-melanoma skin cancer patients. If you were to receive a melanoma diagnoses, a Moh’s

by Dr. Marcy Street procedure for skin cancer could potentially save your life. Physical well-being can mean different things for different people. Some people want to eat better, quit smoking or lose weight. I’m proud to offer Thermage® skin tightening, Coolsculpting® fat reduction and Lightwave® cellulite treatments to help clients achieve a physical appearance they’ve been working to acquire. A lot of times, people are close to meeting their goals and they could really benefit from one or a number of aesthetic treatments to help make their goals a reality. Mental health is another important issue this time of year. People often get over stressed due to more pressure at work, financial strain from the holidays or seasonal affective disorder. An interesting study from The Journal of Psychiatric Research suggests that treating patients with Botox® (onabotulinumtoxinA) can help lessen the symptoms of depression. Botox® helps to lessen the appearance of facial lines and wrinkles. What’s not to smile about there! Some other options to help give you a mood boost could include exercise, meditation or treating yourself to a massage, facial or light therapy treatment. Everyone has different things they want to improve on this season when it comes time for considering their New Year’s resolutions. You may be surprised to learn how working with a skin care professional can help you get on the right track with a number of different concerns stretching far beyond simply the appearance of your skin. Remember a complete approach and you will be closer, with every step, to being where you want and deserve to be!

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Fitness

The crazy eights workout

Got dumbbells? Power through these moves to get fit! by Justin Grinnell

his circuit is my go-to workout for people when they travel or have minimal equipment. You can be confident that just about every gym will have dumbbells so itâ&#x20AC;&#x2122;s a no-brainer workout. The SOF Dumbbell Circuit makes a great finisher, as well, since it hits the entire body. If you are a runner, or other sports enthusiast, this circuit will be the perfect

compliment to round out your routine. If you are just getting into a routine, this is a great stand-alone workout as well. The unilateral work also adds another dimension of fatigue since you are relying mostly on one side of the body and helps improve symmetry. Picking the correct weight for this complex can be tricky. The snatch and the bent over row will usually be the deciding factors when it comes to picking the weight. I recommend picking

a weight that allows you to perform two-dumbbell snatches for eight reps or a bent over row for eight reps. Make sure you perform all FIVE exercises for the prescribed number of reps before putting the weights down. Rest for no more than 30-seconds between exercises. After you complete each round, rest no more than two-minutes. Repeat for three to five rounds total depending on your time and fitness level.

2-DUMBBELL HANG SNATCH

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JANUARY 2015

Skin

Tips for sunblock in the winter

on’t pack away the sunblock with your swimsuit and other summer accessories. Winter’s sun is just as dangerous as summer’s, says Adam J. Scheiner, M.D., www.adamscheinermd.com, an eyelid and facial cosmetic surgeon who’s been featured on The Dr. Oz Show, The Howard Stern Show and The Doctors. “The snow reflects the glare of the sun – and the damaging UV rays,” he says. “People who like skiing and snowboarding in the mountains are getting 4 to 5 percent more UV damage for every 1,000 feet they ascend above sea level.” And then there are all those holiday cruises and escapes to warm-weather climates where beaches are packed year-round. No matter how comfortable or cool the temperature feels, don’t be fooled! “Earlier this year, the surgeon general predicted 9,000 people will die from melanoma this year. That’s preventable,” Dr. Scheiner says. “If skin cancer doesn’t scare you, think with your vanity. Sun exposure is the No. 1 cause of wrinkles, discoloration, age spots and festoons, among other disfiguring problems.” Dr. Scheiner shares tips for preventing, minimizing and repairing sun damage: Prevention You’re not just exposed when you’re skiing, hiking, or taking a beach vacation. Simply driving a car can result in serious sun damage. A study published in the Journal of the American Academy of Dermatology found more skin cancers on the left side of patients’ faces – the side exposed while driving – then the right. Scheiner says he’s seen truckers and others who spend years on the road with severe wrinkling on the left side of the face. “Always wear sunscreen, which protects against UVA and UVB rays. I recommend a Broad Spectrum Sunscreen with an SPF (sun protection factor) of at least 30, preferably higher,” he says. “You can also protect yourself from UVA rays, which cause deeper damage, by applying UV-protective film to your car windows. Also, wear clothes with a UPF (ultraviolet protection factor) rating of at least 30.” Minimizing Good nutrition and topical products can help minimize signs of damage, such as wrinkles and age spots, Dr. Scheiner says. Eat foods rich in antioxidants -- carrots and other yellow and orange fruits and vegetables; spinach and other green leafy vegetables; tomatoes; blueberries; peas and beans; fatty fish, and nuts. An American Society for Clinical Nutrition study found that women ages 40 to 75 who consumed more vitamin C, an antioxidant, had fewer wrinkles. Use exfoliate creams to remove dead skin cells. Prescription creams including Avita, Avage, Renova and Retin-A have been shown to reduce wrinkles and age spots caused by sun exposure. The No. 1 best thing you can do for your skin starting today is to start making application of a broad spectrum, UVB/UVA sunscreen part of your daily routine. “Apply it to all areas of the skin that can be directly exposed to the sun,” he says. “The best scenario is preventing sun damage in the first place.” Locally, if you have questions, be sure to visit with a dermatologist like Dr. Marcy Street of Drs. Approach Dermatology and Skin Care.

JANUARY 2015

www.healthyandfitmagazine.com • Healthy & Fit

Children

Defining bullying Help your children prepare themselves by identifying bullies. by John Faett

here is a lot a talk about bullying these days. We can define bullying among children as aggressive behavior that is intentional and involves an imbalance of power or strength. A child who is being bullied has a hard time defending him or herself Usually the bullying is repeated over time and when it becomes habitual it is the hardest to deal with. Bullying can take many forms; such as hitting (physical bullying), teasing or name calling (verbal bullying), and intimidation such as social exclusion (this is non verbal or emotional bullying. Finally, and in my opinion, probably the most common these days is cyber bullying, which is sending insulting messages by phone, Facebook or email. So what can we do as parents to help our children, especially when they often wonâ&#x20AC;&#x2122;t share what is happening with us? There is a lot that can be done to help our children.

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

Self-defense=Confidence Bring them to a self defense or martial arts program, to help build self esteem and learn actual defense techniques. Talk to your childâ&#x20AC;&#x2122;s school Find out what your local school administration has in place for antibullying measures and help enforce them. The main thing to remember is that once the bullying has become habitual, it will not stop unless the child stands up for him or herself, or someone intervenes. The best way we can help our kids is to help enforce positive behaviors and make sure they know it is ok to stand up for themselves. John Faett is the director of Victory Martial Arts Michigan and a 6th Degree Black Belt/ Master Nominee. You can reach him at 517.574.5931.

JANUARY 2015

Mind

‘Weight lifting’ for the brain

Neurofeedback can help emotional and cognitive health. by Gretchen Morse

s your brain a “couch potato” – sluggish, sad, or unmotivated and hard to get in gear? A couch potato brain may also make it hard to focus on or complete tasks. Believe it or not, this type of brain may cause some people to be more hyper, in order to create enough excitement in their world to keep themselves awake! For example, Jarod had a tired and sluggish brain with too many slow waves. This was indicated by a special readout that was taken of his brainwave measurements, and by his symptoms. He was sad, and unable to focus or to stay with projects. He was also acting out in school, and had difficulty sitting still. His brain needed “exercise” in order to learn to function better. The brain is a “muscle” that can benefit from exercise. While fresh air, physical fitness, eating right and learning new things are good for your

“Neurofeedback is a more specialized form of exercise for the brain that can help energize thinking and balance emotions.” brain, neurofeedback is a more specialized form of exercise for the brain that can help energize thinking and balance emotions. In Jarod’s case, during neurofeedback sessions special sensors were applied to his head that measured his beta waves, which are associated with attention and processing. Each time Jarod naturally made more beta waves, a space ship on the screen climbed higher and higher into orbit! This can be a really fun way to learn about and “exercise” your noodle! Over several sessions, Jarod’s brain learned how to sustain a more attentive state. In his outside life, he was able to

focus and concentrate better, and had a much better mood. Because he was naturally more alert, he was much less fidgety in class, and behavioral problems settled down. The changes he experienced should be long-term to permanent. Neurofeedback can be a wonderful way to exercise your brain towards more balanced and productive states, as well as to decrease stress and pain and to increase sleep and performance. So, think about toning up your noggin! And perhaps with a better-functioning brain, those “weights” we feel from life won’t feel so heavy. Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For more information on Neurofeedback, call her at (517) 290.4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

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Habits (continued from page 19) It’s great to push yourself, but the biggest mistake that most people make is not building a foundation of strength. Everyone wants to jump in and max out with a weight that is hard. That’s exactly the wrong way to do it. Your workouts should be easy in the beginning. You should make slow progress. Most people walk into the gym every week, do the same exercises with the same amount of weight, and wonder why they aren’t getting stronger. You’ll see people step onto the same treadmill, run two miles like they always do, and wonder why they aren’t losing weight. Here’s a little story that explains the problem and the solution… Imagine that you are in a quiet room and someone turns on a loud and noisy fan. At first, it’s obvious and irritating. But if you are forced to stay in the room long enough, the fan starts to become part of the background noise. In other words, your body registers the sound at first, but eventually it realizes “Oh, this is the new normal for this environment.” Your body adapts and the noise fades away. Something similar happens when you exercise. When you start to train, it’s like

“IF YOU WANT TO SEE DIFFERENT RESULTS, YOU HAVE TO DO SOMETHING DIFFERENT.” turning on the fan. Something new is happening in the environment, and your body registers the change by getting stronger and leaner. But after a few workouts, your body realizes “this is the new normal.” Your body finds a way to adapt to this new environment, just like it did with the noisy fan. As a result, you stop getting stronger and stop losing weight. What got you here won’t get you there. If you want to see different results, you have to do something different. If you want to see progress each week, then you have to progress each week. [if you don’t know how to do this safely, get professional help.

You should keep a record. What gets measured, gets managed. If you can’t even tell me how many sets and reps you did with a particular weight two weeks ago, how can you guarantee that you’re actually getting stronger? Tracking your progress is simple: get a small notebook and write down your workouts. What You Should Do Now • Set a schedule. When and where, exactly, are you going to train? • Get a notebook and pen to record your training. • Focus on the best exercises that make you move a lot. • Start with a weight that is very light and train for volume before intensity. • Slowly increase the weight each week. This article was inspired by James Clear’s article 6 Truths About Exercising That No One Wants To Hear.” It’s found at JamesClear.com. Jason McCammon, B.S., NFPTCPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com

NATURAL MEDICINE EXPERT SERVING LANSING Suffering from a chronic disease? If you’re looking for non-invasive health care options meet with Dr. Morgan for a truly holistic approach. He’s experienced, thorough, and has over 8,000 hours of health care training with PhDs, MDs, DOs, NDs, and DCs.

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JANUARY 2015

Boomers

Making a resolution sticky

Tips to make it beyond January with wellness goals. by Tom Matt

id you set a New Year’s Resolution last year? Did it stick? It is that time again. The time when we are positive, resolute and firm in our mission to set a life altering resolution. Sound familiar? Been here before? Are we going to do the same thing once again? Resolutions, defined as “a firm decision or determination to do something,” are fabulous. But why is it that a month after making them, we fail? As “middle-living” baby boomers, we need a smaller goal, something more achievable. Use your brain to visualize your achievements, think yourself happier, and healthier. Setting realistic goals can be a starting point to a new habit, and will lead to your behavior change sticking—stickiness is directly proportional to small steps. It really is that simple. Making your resolution too rigid, or too large will doom you to disappointment. We must rethink our plan.

“Lend yourself to others, but give yourself to yourself.” -Michel de Montaigne

Self-improvement is a perfectly doable goal. It is how we focus our energy that holds the key. Will power is way overrated and sets us up for failure. Will power cannot become sticky, behavior modification can. Believe in yourself, give yourself a chance! Think sticky, think small change; think old cue, new behavior, new reward and new you! Just because “I want to” does not mean “you have to,” just because you are used to doing something does not make it permanent and just because it has always been that way does not mean squat.

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Choose one or more of these to help: • Keep a journal • Listen to your favorite music to enhance your positive visualizations • Reward small achievements and believe in yourself • Take a ten minute time out to decompress and relieve stress • Get up from your desk every hour, walk more • Focus on quality, quantity of sleep • Leave love notes to yourself • Drink more water Your thoughts? Peace! Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us

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Child health

Sleep problems and obesity Children who struggle with sleep issues at risk for obesity.

leep-related breathing problems and chronic lack of sleep may each double the risk of a child becoming obese by age 15, according to new research from Albert Einstein College of Medicine of Yeshiva University. The good news is that both sleep problems can be corrected. The study, which followed nearly 2,000 children for 15 years, was published online in The Journal of Pediatrics. “In recent years, lack of sleep has become a well-recognized risk for childhood obesity,” said Karen Bonuck, Ph.D., professor of family and social medicine and of obstetrics & gynecology and women’s health at Einstein, and lead author on the paper. Dr. Bonuck and her colleagues used data collected on 1,899 children by the Avon Longitudinal Study of Parents and Children (ALSPAC) based in Avon, England. ALSPAC collected parent questionnaire data on both child sleep duration and SDB symptoms from birth through 6.75 years and child BMI data from research ALSPAC clinics. Sleep-disordered breathing (SDB) The researchers found that children with the most severe SDB had the greatest risk for obesity. Those children who fell into the “worst case” SDB category were twice as likely to become obese by 7, 10 and 15 years of age, compared to 30

the asymptomatic group. Children considered “worst case” scored highest for SDB symptoms of snoring, sleep apnea or mouth-breathing. Children whose SDB peaked later, around 5 to 6 years old, fared better but still had a 60 to 80 percent increased risk of becoming obese. Overall, one-fourth of children in this population-based cohort had an increased statistical risk of obesity that arose from SDB symptoms experienced earlier in life. Obesity was defined as BMI greater than the 95th percentile for age and gender, according to the International Obesity Task Force. Sleep duration With respect to sleep duration, children with the shortest sleep time at approximately 5 and 6 years of age had a 60 to 100 percent increased risk of being obese at 15 years. Children with short sleep duration at other ages saw no significant increase in risk. (In this study, children with short sleep duration were those who, in any given age group, slept less than 90 percent of their peers. For those aged 5 and 6 years old, this was 10.5 hours a night or less.) Interestingly, SDB and lack of sleep were equally strong risk factors for obesity, but their effects were independent of each other. The researchers looked for associations between short-sleep-duration children and SDB children across all age groups included

Healthy & Fit • www.healthyandfitmagazine.com

in the study but did not find clustering, i.e., there was little evidence that children with one risk factor were more likely to also be affected by the other. The study did not analyze whether children affected by both of the sleep-related risk factors were at greater risk for obesity than were children who had just one risk factor. Addressing the problem “We know that the road to obesity often begins early in life,” said Dr. Bonuck. “Our research strengthens the case that insufficient sleep and SDB—especially when present early in childhood—increase the risk for becoming obese later in childhood. If impaired sleep in childhood is conclusively shown to cause future obesity, it may be vital for parents and physicians to identify sleep problems early, so that corrective action can be taken and obesity prevented.” A common cause of SDB is enlarged tonsils or adenoids, which can be removed through surgery. Malocclusion—misalignment of the jaws and teeth—which can be treated with a night guard or through orthodontic care is being investigated as a source of SDB as well. As for lack of sufficient sleep, which affects an estimated 25 to 50 percent of preschoolers, “Learning good sleep habits and proper sleep hygiene can promote healthy sleep and longer sleep duration,” said Dr. Bonuck. JANUARY 2015

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