Healthy & Fit JULY 2018 HEALTHYANDFITMAGAZINE.COM
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MAGAZINE
Water worries What to know about waterborne illness
Energy boosts
Foods that put you in the workout mood
Muscle magic Focus on lean muscle for a great shape
Nicole Wildeman
This fitness coach is on a mission. Just try to keep up!
Calm minds Neurofeedback may help to retrain your brain
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Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!
IN THIS ISSUE
JULY 18
Contents JULY 2018 | VOLUME 14 | ISSUE 4
Fit Features P10-11 Sammy Niehaus Marni Thurston Nicole Wildeman Fit Features | P10 On the cover: Nicole Wildeman Photo credit: Erica Spencer Photography Hair and makeup: Hannah Lee DuFresne
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Editorial P12
Oil pulling: Is it a fad? Talk to your dentist to find out more
P13
Energy boosts Find the food that puts you in a workout mood!
P14
Muscle magic Look and perform better when focusing on building lean muscle
P16
Jump in! The water’s fine ... maybe What to know to prevent recreation water illness (RWI)
P17
Keeping it simple Happiness without prerequisites
P18
Going through cycles It’s easy to research ways to improve your fitness
P19
Tune in the static (stretching) Static stretching can help your overall health
P20
Do you know squat? If you’re not doing squats, you need to start
P21
Settling internal storms Neurofeedback is an option for those seeking relief
P22
Dealing with stress Tips to help you cope and feel more in control
Kettles | P14
Contact us
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Swimming | P16
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ABOUT US
JULY 18
Our contributors July 2018
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.
Tom Matt
Tom is heard locally on 1240AM WJIM Saturdays at 9am and on MSU’s WKAR 94.5FM and AM870 at 5 pm Sundays.
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.
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Ryan Haughey B.S. CPT - ACE, SASTM Ryan is the fitness manager and personal trainer at the University Club of Michigan State University. Reach him at 517.353.5113.
Alison Bradow
Alison is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656.
Eric Eby, DDS
Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.
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Have a product you’d like us to review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.
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PUBLISHER
BY TIM KISSMAN
The secret to a healthy lifestyle? Don’t give up!
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hrough the years, I’ve interviewed hundreds of people for Healthy & Fit Magazine. I’ve spoken to politicians, TV stars, pro and amateur athletes and countless others who do what they can to live a healthy life. To all of them, and to you, our readers, I extend my deepest respect. It’s not easy to start healthy habits. It is easy to keep them, though. Very easy. Once you KEEP MOVING: In Las Vegas, I met up find a groove, it feels great. It with a high school friend, Don Stevens. just takes a bit to get there. The message to take from each successful feature I’ve written is simple: keep trying. Setbacks happen. It’s life. Birthdays have cake. Vacations have adult beverages and bountiful, tasty menus. Holidays are a pitfall for everyone. Eating is just a part of the challenge. Exercise is tricky too. Getting older means you won’t be able to bounce back as quickly. You’ll be sore longer. The weight won’t melt off like it did the last time you felt your best. It just doesn’t. The body takes longer to shift into a healthy gear. It just does. Deal with it. It’s easy to become discouraged and to fall back into unhealthy habits. Fight that feeling! I remember interviewing a marathon runner who took years to lose weight (which is awesome!) and said he could barely jog down the runway when he started his healthy lifestyle journey. He made it down the driveway, then headed down the road to the first telephone pole he saw. The next day he tried to get to the next pole. And so on. Now he runs everywhere. I can’t tell you how many people I’ve talked to who have had to overcome multiple injuries. Broken backs. Legs. Shoulders. I could understand giving in to the challenge of trying to be healthy, but so many have fought back and are now doing amazing things leading their best life. My weight has been on a roller coaster for years. I have it under control now. I’m not going to give it up, either. It’s given me the chance to be pain free. Five knee surgeries and a big belly made it very painful to move around. My thinner self is feeling good right now. All of the people I interviewed said they had setbacks. They all said it takes time to lose weight and be healthy, so patience is the key. The vast majority set goals and have a support system of loved ones, trainers, coaches, etc. that keep them accountable. And most of all, they did not give up. July is a great time to get out and find that first telephone pole, to see if you can get there. Count calories. Eat less. Track everything. Drink water. Lots of water. It’s a simple recipe for success, but it’s not easy. Not even close. But it is doable. Very doable. So, what are you waiting for? Enjoy the issue.
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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.
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FIT FEATURES Sammy Niehaus Sammy Niehaus is on a mission—she wants to be healthy. The 30-year-old elementary school teacher from Jackson just ran her first half marathon. It was a major fitness goal that she set in motion more than eight months before. She loved it and wants to do more events. Much more. After all, she is getting married in August. “I just finished my first half marathon in May,” she said. “My next goals include lifting heavy weights and getting stronger. I want to be able to squat my body weight, and deadlift heavy. My physical goals include getting into my best physical shape prior to my wedding in August.” She said she currently mixes cardio with weight lifting. “I like the elliptical, bike, and the stair master,” she said. “My favorite weight lifting routines include weighted squats, deadlifts, and more recently the bench press.” She follows a Keto diet which limits her carb intake, moderate protein and high, healthy fats. She said although she tries to be strict, there will be times when she knows she won’t do as well eating, so she makes sure to plan. “I have found success in the plan to keep myself accountable for everything I consume,” she said. “I am always searching for alternatives to my favorite cheat foods, also.” She said her new lifestyle has been great and she loves the way she feels. “Adding physical fitness into my daily routine has changed my lifestyle completely,” she said. “I can enjoy doing so much more with my family and friends. I learned to love what my body can do, and to compete against myself every day. I love the feeling of pushing my body to change and helping my muscles to strengthen. It’s become an addiction; one that I can live with!”
Marni Thurston Marni Thurston, 49, of Holt, is on a roll. She’s checking off goal after goal on her list while she competes in Olympic weightlifting. “Currently I have a sticky note on my office computer screen and a card on my bathroom mirror with all the records I am going to attempt to set this year,” she said. “I have already set three state records this year, will go after world records in August and finish the year with American Masters records in November,” she said. “Next year, I am looking to complete a USAW “Grand Slam” which will be gold medals in all major competitions. I have to have something to chase because not every lifting session is fun. My ultimate goal is to stay as active as possible for as long as possible and continue to show that age is just a number!” Thurston stays busy as an owner of a fitness studio, an online nutrition counselor and part of her family’s lawn care business. She says she’s fallen in love with working out. “I started working out as a way to address additional bodyweight after having my first son,” she said. “I remember making the comment that as soon as I lose the weight I will never work out again. Somewhere along the way, I fell in love with being active and healthy.” She said she’s narrowed her focus to training for Olympic weightlifting and works out three to four days a week for up to two hours at a time. She said her diet includes fairly clean parameters, following a macro-based eating program that allows for a treat once in a while. “Everyone feels the need to have a cheat treat, but I try not to have it just then because my body is craving it,” she said. I will put it off and plan to eat it a day or two away, and if I still want it then I have planned for it.” She said being fit has helped her feel young. “I’m quickly approaching 50 and I don’t feel my age at all,” she said. “You will find me having headstand and handstand contests with my grandchildren or teaching them handstand pushups and Olympic lifts in the gym. People find it hard to believe that I have seven grandchildren.” Her advice to others is don’t give up. “You only lose when you quit,” she said. “I have weighed 230 pounds. I have been seriously injured. I have been frustrated and discouraged and wanted to quit, but I refused. As a result, I am stronger and healthier now than I have ever been.”
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FIT FEATURES On the cover: Nicole Wildeman Nicole Wildeman, 33, of Linden, is a former school counselor who is now a health and fitness coach, as well as a stay at home mom. She said she likes to work out to stay healthy, feel strong and keep up with her three young children. “Working out helps me feel strong, focused, and is a great stress reliever,” she said. “A huge motivating factor for me is feeling able to throw my kids up in the air and catch them or attempting cartwheels in the yard. Plus, we make fitness a family activity, and knowing that I am leading by example, that fitness is fun and a priority, pushes me every day.” She said she works out primarily at home but makes sure to vary her six-day-a-week, 30-60-minute workouts between cardio, core and strength programs. She also does yoga and makes sure to eat as healthy as she can. “Food is fuel and adjusting the portions and making small swaps has led to finding balance with what my body needs to be at a peak level,” she said. This includes eating protein, veggies, carbs, fruit and healthy fats daily, just in the right portions to fuel me through my workout and day!” She said she doesn’t fight the urge to cheat once in a while but makes sure to find the balance it takes to stay healthy. “Balance is my motto! I love having wine nights with friends or a bourbon on the deck, and pizza night once in a while is a must,” she said. “But, when you work on having a healthy relationship with food your body will start to crave the good fuel that it needs, too. Accountability and balance are the best way to overcome the urges and allow that cheat once in a while!” She said fitness has made her a better mom. “As a mom, this lifestyle meant finding foods that helped me reach my goals, but that my children can also enjoy eating,” she said. “I have more energy, sleep better, have found support from a tribe of amazing men and women to keep me going every day, and it strengthened my mindset to know I am able to focus and achieve things that I never thought were possible. Don’t look for a quick fix, putting yourself “on” or “off” a wagon, deprivation of things you love, or a magic wand, to get you to your goals,” she said. “Focus on balance, put in the work, and earn your results. It will be a rewarding adventure that will stick with you for a lifetime!”
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TEETH
BY DR. ERIC EBY
Oil pulling: Is it a fad? Talk to your dentist to find out more
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uestions about oil pulling have become a very popular discussion over the past few years with dental patients. Many believe that oil pulling was created recently by our progressive culture, but it dates back 3000 years. This oral therapy was practiced within the Ayurvedic medicine model which is the world’s oldest holistic healing system [a traditional Indian system]. What is the practice? A twenty minute or longer gentle wash/swish of your mouth with oil, preferably coconut but sesame or sunflower oil can be used. There has been some real scientific research that oil pulling does have a positive effect on your oral health unlike other homeopathic remedies. Recent studies show that oil pulling is effective in fighting gingivitis and bad breath. How? Most bacteria in the mouth consist
This is not a replacement for the more traditional oral hygiene of proper brushing and flossing, and seeing your dental professional on a regular routine.
of a single cell covered with a “fatty” membrane, so when the bacterial wall meets the oil they naturally adhere to each other, thus removing the bacteria. The coconut oil is most effective because it also contains lauric acid which is well known for its antibacterial effects. More recent studies show that coconut oil may be beneficial in preventing decay.
EBY DENTAL CARE • OKEMOS, MI 48864 (517)349-9860 • WWW.DREBY.COM
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Techniques may vary slightly but the concept is the same. Here are some tips. • Don’t use too much oil, just enough to coat your mouth and teeth (approximately a table spoon). • Start with five minutes a day and work up to 20. If your jaw muscles get sore slow down. • Gentle swishing is all that is necessary, slowly pushing oil between your teeth. The final tip: do not swallow, and spit the oil in the trash so you don’t plug your drain. Of course, this is not a replacement for the more traditional oral hygiene of proper brushing and flossing, and seeing your dental professional on a regular routine.
To learn more, please visit: www.dreby.com
BY ALISON BRADOW
HEALTH
Energy boosts Find the food that puts you in a workout mood!
G
et more energy from the food you eat! Here are some tips to get you started:
Consume a wide variety of whole foods This means eating more vegetables, fruits, whole grains, nuts, seeds, healthy fats, and lean protein Eat the rainbow! Eat a variety of different color fruits and vegetables to maximize antioxidant intake and energy Get more iron from plants Think beans, lentils, seeds, spinach and other dark leafy greens. Consume with Vitamin C rich foods to boost absorption Start your day with a boost! Add fiber, healthy fats, or lean protein for a more filling and energizing breakfast Limit foods and beverages that can cause crashes: sugary foods and drinks,
caffeine (too much!), and alcohol Try not to skip meals After all, food is fuel! Incorporate more of the foods that are high in energizing vitamins and minerals: beans, lentils, legumes, nuts, seeds, peanuts, fatty fishes like salmon, oats, barley, brown rice, sweet potatoes, mushrooms, and even pure cacao or dark chocolate – 70 percent or more! Try this quick, easy, and energizing “recipe” for a tasty breakfast or dessert:
1 inch square of 70 percent or higher dark chocolate 1/2 cup assorted fresh berries Instructions Fill a small bowl with yogurt; stir in vanilla extract. Put dark chocolate in a zip-top bag and crush, or place on cutting board and shave with a paring knife. Sprinkle chocolate onto yogurt. Top with fresh berries. Enjoy!
Fruit and Chocolate Yogurt Parfait Prep Time: 5 minutes Total Time: 5 minutes Yield: 1 Ingredients 1 C Plain Greek yogurt 1 tsp Vanilla extract
Alison Bradow is the chronic disease prevention coordinator at the YMCA of Metropolitan Lansing. Contact her at (517) 827-9656 or at ymcaoflansing.org.
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FARMER’S CARRY
DOUBLE K ETTLEBELL DEADLIFT
Muscle magic
Look and perform better by focusing on building lean muscle. Here’s a workout that delivers results.
BY JUSTIN GRINNELL
T
here are many benefits that come when you focus on building lean muscle. You can increase your metabolic rate, see an improvement in strength and create a more sculpted physique. Who doesn’t like that? Check out these four key strategies that can make an immediate impact on the way you look and perform.
looking to keep their bodies healthy and get the tremendous benefits from sprint workouts. Below is a 4-week workout that is sure to burn fat and get you in phenomenal shape.
Perform sprint conditioning three times per week
• Sprint workout week 1: do ten 100-meter sprints at 90 percent intensity, resting 60s between each sprint. • Sprint workout week 2: do six 300-meter sprints at 80 percent intensity, resting 90s between each sprint. • Sprint workout week 3: do eight 200-meter sprints at 90 percent intensity, resting 75s between each sprint. • Sprint workout week 4: do eight 200-meter sprints at 100 percent intensity, resting 75s between each sprint.
When it comes to cardiovascular exercises that produce the most results with the least time invested, sprint-type cardio workouts reign supreme. The actual act of sprinting on two feet can be tough for many. If you are not a runner or a sprinter, I advise you to proceed with caution and build up to proper sprinting. If you have a lower-body injury or have had one in the recent past that hinders you from running, actual sprints may not be for you. If that’s the case, try the Airdyne/assault bike or Concept 2 rower. Leading training expert Alwyn Cosgrove referred to this type of cardio as having minimal disruption on the joints but maximal disruption on the metabolism, making them ideal for those
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Concept 2 Rower
Airdyne Bike • Sprint workout week 1: do ten 10-calorie sprints at 90 percent intensity, resting 60s between each sprint. • Sprint workout week 2: do six 30-calorie sprints at 80 percent
FITNESS intensity, resting 90s between each sprint. • Sprint workout week 3: do eight 20-calorie sprints at 90 percent intensity, resting 75s between each sprint. • Sprint workout week 4: do eight 25-calorie sprints at 100 percent intensity, resting 75s between each sprint.
DOUBLE KETTLEBELL CLEAN
Perform the ultimate kettlebell complex My go-to strength-training complex is what I call the “Ultimate Kettlebell Complex.” It is a series of five movements that hit every major muscle group and movement pattern that the body can use. The metabolic hit from this intense complex will not only leave you gasping for air but it will also force your body to adapt to the new stress you put on it and put on some muscle. So, grab a couple kettlebells (women use a 12-16 kilogram bell; men use 16-24 kg.) and let’s get to work! The Ultimate Kettlebell Complex • Double KB Cleans • Double KB Press • Double KB Front Squat • Double KB Deadlifts • Farmer’s carry about 50 feet Three rounds for eight reps each. Rest as much as needed between sets
Take fish oil every day Fish oil is rich in omega-3 fatty acids, containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that play a critical role in brain function and reduction of the risk of cardiovascular disease. They are anti-inflammatory, hormone-like compounds that affect almost every system in the body. Why can’t we just eat some fish and be good, you ask? Most of our fish is poorly farm-raised, contains a lot of heavy metals, and does not have the amount of EPA and DHA necessary to yield the full benefits of this super food. (There are still some great fish out there, so keep eating fish.) I prefer calamari oil for its DHA content and krill oil because of its high absorption rate.
DOUBLE KETTLEBELL SQUAT
Slow down your eating for better digestion Four primary advantages to eating slowly: • Rushed meals = natural satiety fails to kick in • Increase ability to lose or maintain weight, improving digestion • Reduce overall caloric consumption for better fat loss • Increase absorption for better recovery and muscle growth Learning to eat more slowly can be one of the simplest yet most powerful things you can do to improve your overall health. Once you slow down your eating, you give your body time to recognize that you’re full. It takes a full twenty minutes from the start of a meal for the brain to begin sending out signals of satiety.
DOUBLE KETTLEBELL PRESS
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HEALTH
BY LISA MARIE CONKLIN
Jump in! The water’s fine ... maybe What to know to prevent recreation water illness (RWI)
T
here’s such a short time to enjoy the lakes in Michigan and you don’t want to spend your time fighting a recreational water illness (RWI) after you dry off. What is an RWI, you ask? According to the Centers for Disease Control and Prevention (CDC), an RWI is spread by having contact with contaminated water, swallowing the water, or breathing in mists, like from indoor pools or hot tubs. It doesn’t matter if it’s a large commercial water park, your neighbor’s pool or any body of water, RWI’s can be lurking anywhere. What are the symptoms of RWI? The most common sickness is diarrhea from Cryptosporidiosis, commonly known as Crypto, which is a diarrheal disease caused by microscopic parasites. It can live in our intestines or in animal intestines and is passed in the stool of an infected animal or person. Crypto can stay alive for days, even in the cleanest of pools. An RWI can also occur as a gastrointestinal, skin, ear, eye, respiratory, neurologic and wound infections. Before you dive In You can drastically reduce your chance of getting an RWI with preventative measures like not ignoring the signs that say, “Shower before and after swimming.” The CDC says rinsing off in the shower for just one minute will remove most of the bad stuff. Pee, poop, sweat, blood, and dirt are the enemies. Keep them out of the water. Chlorine doesn’t kill every germ instantly. Here are nine other things to practice before making a splash. 1. Don’t swallow the water and tell your kids not to either. Whether you are at the water park or the neighbor’s pool, all it takes is a little bit of contaminated water to make you sick. 2. If you have diarrhea, don’t go swimming. Seems kind of obvious but really, don’t swim even if you’re feeling a bit better the same day you had it. 3. If you have an open wound from surgery, an injury or even a piercing, don’t swim unless you have a water-
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proof bandage that really sticks to your skin in water. 4. Don’t change diapers near the pool or other bodies of water. It’s gross and it can contaminate the water if something spills over. Wash your hands and the baby’s hands after changing the diaper. 5. Make sure older kiddos take bathroom breaks so they don’t pee in the pool. 6. The weather can serve as a gauge to when the water can have higher bacteria counts than usual. For example, bacteria tends to accumulate more on an extremely hot day or after a heavy rainfall. 7. Hot tub rash is an RWI illness that presents as a bumpy, red and itchy rash, sometimes with pus-filed blisters around hair follicles. Shower before entering the tub and when
you’re done taking a soak, remove your swimsuit and shower with soap and water. Be sure to wash your swimsuit before wearing it again. 8. Swimmer’s ear (not to be confused with a middle ear infection kids usually get), is an infection in the outer ear canal caused by contaminated water in lakes or pools. Symptoms include itching, redness, pain, swelling, and pus draining from the ear. Wear a bathing cap, earplugs, or moldable silicone plugs to help keep water out. Once you’re out of the water, dry your ears thoroughly (never use a Q-tip in your ear canal) and tilt your head in each direction to encourage the water to drain. 9.If you think you have a water-borne illness, call your local health department. They can identify and confirm an RWI and help prevent it from spreading to others.
BY ANN CHRAPKIEWICZ
YOGA
Keeping it simple Happiness without prerequisites
I
f I achieve or maintain a certain body size and shape, then I will be happy. More money and more time will make things better. If society accepted what I like, or how I live, then I will be at peace. If all else fails, just entertain me! In the company of others, we might say these things won’t bring us lasting happiness. We might post on social media that all we need is love! But when we sit quietly, we might realize we are still driven by the idea that external appearances, social acceptance, or entertainment will bring internal happiness. It’s true these things can bring temporary and pleasing emotions. But before long, we will need to look for another external thing to boost our mood. Is yoga a solution? Well, it can be, but these days you have to be savvy.
Traditional yoga practices offer change from the inside rather than from the outside. But the commodified yoga of this decade sells us ideas which promise external solutions. It sells us the image of a thin female body as the definition of health, energy, and wellness. It feeds our desire to be entertained (yoga with cats, yoga with wine, yoga hanging from a ceiling). Or it boosts our identification with a subgroup of humanity (yoga for runners, yoga for certain body types).
and all human beings together in the same room, and are truly accessible and effective for each one. All ages, all interests, all body types. What these humans share is the desire to feel better, the willingness to take a look at themselves, and the interest in healing from the inside out. There is no other prerequisite, no group you need to fit into, no special appearance or accessory needed. You just need a spine, and the ability to breathe.
Simplifying There is nothing bad about cats, or wine, or hanging from a ceiling, or spending time with people who share your interest or your body type. But when it comes to yoga, the most powerful practices do not separate people into interests or identities. Niches and entertainment are not necessary. Instead, they bring any
Ann Chrapkiewicz, M.A., is the owner and mentoring teacher at Bikram Yoga Capital Area in East Lansing. Contact her at ann@byca.yoga.
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17
MIND
BY SCOTT DUIMSTRA
Going through cycles It’s easy to research ways to improve your fitness
A
lthough most people don’t think “librarian” when they think of active lifestyles, I have managed to work some fitness routines into my job as Executive Director of Capital Area District Libraries. It helps that my office is on the third floor of the Downtown Lansing branch, so a quick workout is always just a flight of stairs away. For a workout in my free time, I always reach for my bike first. After practically a lifetime of cycling for fun and fitness, I find that I really enjoy doing “century” rides—events that cover a route of 100 miles. So now every time I’m on my bike I think of it as training for the next century ride. I’ve learned that nutrition and hydration are key for riding long distances. Eating and drinking properly not only helps me finish, it helps me enjoy the ride more. Then once the ride is over,
Eating and drinking properly not only helps me finish, it helps me enjoy the ride more. yoga helps relieve my inevitable aches and pains. Learning how to do things right is easy for a library lover like me. CADL’s health and fitness collection includes: eBooks, videos and digital magazines that are available any time of day or night. For those who prefer more traditional formats, we have books, magazines and DVDs on topics like nutrition and yoga. Our whole collection is availa-
ble for browsing at cadl.org/catalog. CADL resources are free to residents of our service area, which includes most of Ingham County. Later this summer, we’ll be asking residents to renew our millage to keep CADL funded for another four years. It won’t raise taxes—it will just renew the current rate of 1.56 mills, ensuring that CADL can continue providing outstanding services to our communities. To read more about the value of CADL services, visit any branch or cadl.org/renewal. Scott Duimstra, MLS, is Executive Director for Capital Area District Libraries, with 13 branches in Ingham County. Contact him at duimstras@cadl.org.
Start your fitness journey at CADL Get inspired with eBooks, videos and digital magazines, available any time of day or night.
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www.healthyandfitmagazine.com
BY RYAN HAUGHEY
FITNESS
Tune in the static (stretching) Static stretching can help your overall health
W
hen you think of an exercise program, your mind probably visualizes aerobic movements and muscular conditioning. While stretching should be an essential component of any fitness plan, it is often the most neglected. Including static stretches in your fitness routine will provide your body with many advantages. Static stretching can increase your body’s range of motion (ROM) helping your body move more freely and efficiently, reduce delayed onset muscle soreness (DOMS), de-stress your mind and body, and balance out your body. Improving your ROM can help to reduce injuries, sprains and strains which can occur when your body’s joints, such as your knees, hips, shoulders or ankles, have restrictions that do not allow proper movement. By performing static stretching at the end of any workout, you can help reduce the
stiffness and soreness that can follow one to two days after working out. Taking time to stretch in a comfortable position that requires minimal exertion, where you can relax and focus on slow breathing, you can reduce the feelings of stress throughout your body. If you have poor flexibility in one or more muscle groups, this can lead to muscular imbalances or poor posture. When one side of your body is tight, it can slowly pull on joints causing alignment issues and increase the risk of injuries. Therefore, by incorporating stretching, you can help to release muscles that are too tight, and slowly help your body get back into proper alignment and balance out your body. When it comes to stretching, it is important to find the time after a workout or throughout your day to keep your body healthy. Before you get into deep stretching, it is important to make sure your body is warmed up to
help maximize the stretches you will be performing. If you do not have the time to warm up before stretching, it is very important to go into your stretches slowly and to stop at the position where you are just starting to feel the stretch, then repeat those stretches one to two more times to get a deeper stretch. The stretch can be held anywhere from 15 seconds to 30 seconds, and you want to make sure you are moving in a pain free range of motion to help reduce the risk of injury. Ryan Haughey B.S. CPT ACE, SASTM is the fitness manager and personal trainer at the University Club of Michigan State University. Call him at (517) 353.5113.
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19
BOOMERS
BY TOM MATT
Do you know squat? If you’re not doing squats, you need to start
T
he squat is the single most important exercise we do in the gym. Why? Because life demands that we do it numerous times each day, standing up, sitting down, getting out of a car, you get the picture. So it’s vital to establish a good foundation for this movement pattern. My squat has been described as the worst thing ever by my own daughter! I am determined to fix this and make my squat better. I worked with a student at MSU to determine my problem doing a deadlift. He quickly saw that my squat was horrible.Déjà vu — dang, heard this before! Open the hips, increase hip flexor mobility and I have it. Well maybe. It turns out I had other imbalances that were also inhibiting the squat move. My erector spinae, the long back muscles next to the spine needed work as well. If I was ever to be decent and maybe good at a lift like a deadlift, my squat must improve and my back must become stronger. Bad form such as
“If you don’t squat, you ain’t squat.” - Unkown leaning forward while squatting is a back injury waiting to happen. Look up “Butt Wink”! Like any exercise, it’s important to make the squat work for you. No pain, no gain is not in this equation. Stretching and strengthening your hips and large back muscles is a slow process, and it all revolves around great form. “If our patterns are off, we become limited in our range of motion or get weaker in the muscles we need to stand up and sit down safely,” says fitness expert David Jack. “We’ll begin to compensate and use other muscles
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we shouldn’t in order to do everyday movements.” Bad habits creep up on us. Work on these, slowly! • Set your feet, face a wall, make a prayer hand movement • Keeping your eyes forward, chest up, and heels planted move down, lower slowly, not leaning into the wall • Once you squat as far as comfortable, push through your heels to return to standing. • Spend time performing static stretches of the calf and hip flexor.
Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated throughout Michigan on the Michigan Talk Network and can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more information please visit www. boomersrock.us
BY GRETCHEN MORSE
MIND
Settling internal storms Neurofeedback is an option for those looking for relief
N
ick was an 11 year-old boy with Autism, who had daily tantrums that lasted for hours. These outbursts often involved slamming his head into walls and through windows. He had multiple MRIs to scan for head trauma after his outbursts. His parents were exhausted, and turned to Neurofeedback for help. Neurofeedback can help to calm the nervous system, decreasing reactivity and increasing flexibility and function in individuals with various levels of stress and/or dysfunction. It is used for a wide range of physical, cognitive, emotional and behavioral symptoms, and is well-supported by the Mayo Clinic and the American Academy of Pediatrics. Nick’s initial session included a history of his symptoms, and an assessment of his nervous system. He then started the LENS (Low Energy Neurofeedback System), a type of neurofeedback that does an extremely quick measuring of the brain’s electrical rhythms. The LENS then sends a tiny
LENS (Low Energy Neurofeedback System) is a type of neurofeedback that does an extremely quick measuring of the brain’s electrical rhythms
signal (less than that of a digital watch) back to the brain at a precise time, to help it to balance and become more flexible. During the LENS, Nick wore sensors on each earlobe, and one on his scalp. Several sites were addressed in his first session. Like most people, he didn’t feel the process, but in his case, he appeared much calmer by the end of the session. Within two weeks, his daily outbursts had reduced to one a week, and these tantrums were much shorter and
less aggressive than in the past. The outbursts quickly reduced to a rarity. Nick also started identifying his family members by their names, something he was unable to do in the past. His palate increased – he started asking for salads and other items he hadn’t cared for, before. His family would take him to the mall after the sessions, and he would seek out elevators and escalators; things that previously scared him. While results can vary, depending on a range of factors, neurofeedback is a lovely option for many who have not found relief through traditional means. Gretchen Morse, DMA, is Board Certified in Neurofeedback. 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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www.healthyandfitmagazine.com
21
HEALTH
BY KIMBERLY WHITFIELD
Dedicated to Improving Lives
3860 Dobie Road • Okemos
517-381-6130 www.dobieroad.org
Dealing with stress Tips to help you cope and feel more in control
Offering Inpatient & Outpatient: •Physical Therapy •Occupational Therapy •Speech Therapy •Aquatic Therapy
S
tress can be triggered by a problem that, on the surface, may seem impossible to solve. Learning how to find solutions will help you feel more in control and lower your level of stress. However, we can’t control everything. We can, though, take control of how we react to stress in our lives.
Here are a few helpful tips: Get plenty of rest
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Getting a good night’s sleep will benefit your heart, weight and mind. Allowing your body to rest properly will allow you to feel refreshed so you can power through your day without feeling irritable or emotionally strained. Incorporate end of day routines that will allow you to feel more at ease. For example, shut off all electronic devices 30 to 45 minutes before bedtime. Don’t sweat the small stuff Try focusing on the now and what’s really important. For example, if you have an upcoming deadline, use your time wisely to make certain you are satisfied with the end result. Set daily goals and don’t allow minor obstacles to distract you from being successful. Remember, there’s only so much time in a day, so use it wisely! Manage your time Overbooking your life will definitely catch-up with you. It’s ok to say “no, my schedule will not allow me to attend.” When you manage your time wisely, you don’t add the pressure of rushing through each appointment or meeting, but instead, you feel more refreshed and prepared for each task. Try relaxation techniques Set aside specific times that you can allow yourself to relax. Keep it simple and enjoyable so you look forward to it. One of my favorites during the summer is to take a few minutes to get some sun! A quick dose of vitamin D absorbed naturally from the sun’s rays is a quick shot to stress relief. It will clear and energize your mind as well. Kimberly Whitfield is the I hope these tips will help you quickly and effectively calm your nerves in times of stress.
22
www.healthyandfitmagazine.com
owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit her on the web at kwinspires.com for a list of her classes.
over 25, and suffer from migraines these are facts you must know.
Are Headaches Controlling Your Life?
with friends, and not have to worry that your achesIfis tough. you suffer from migraines you time. must know. headache will hitthese you atare justfacts the wrong
We’re running aI want special offer for those to get14-day rid of the headaches.” ng miserable, irritable, Living with headaches is tough. Imagine being able to live lifeNovember like a normal suffering with person headaches. Until han youDay really are. The again, pain free and without headafter day of being miserable, irritable, 30th, $49 get --you we being all able the to playservices with your kids, that your friends and looking a lotand older than you really are. will aches enjoy time with friends, and not have to frustrationgoing of knowingnormally that your friends charge new patients $260! nd whatTheyou’re worry that your headache will hit you at just and family don’t understand what you’re going through.
the wrong time. We’re running a special
14-day offer for thosegive suffering with our Why would we practically away headaches. Until July 31, $49 will get you all Add this to doctors’ visits,services? MRI’s and CTBecause patients tell us too ts, MRI’s and CT scans the services we normally chargeoften… new scans -- which only come back with patients $320! “normal” results. k with “normal” results. “I only wished IWhy hadwould found you sooner” we practically give away our And that’s not all... trying one medication services? Because patients tell us too often... after another, feeling g one medication afterlike you’re on a merry-go-round of drugs.This happens so often, we decided to do ou’re on a merry-go“I only wished I had found you sooner” something about it and run this ad. Just call It’s enough to make anyone want to scream! This 30th happensand so often, we decided do before November here’s what to you’ll something about it and run this ad. Just call get… ELSE, DO NOTHING before July 31 and here’s what you’ll get... one wantIFtoYOU scream!
READ THIS:
• An in-depth consultation about your ï An in-depth consultation your 1) Approximately 22 million women headaches where weabout will listen...really OTHING areELSE, affected by migraines in the U.S. listen...towe the details your unique headaches where will oflisten…really situation. THIS: listen…to the details of your unique 2) Medical science has discovered that • A complete neuromuscular and skeletal situation. most headaches are caused by damion women affected examination of the head and neck so agedare structures around the neck like we can find the problem. d States.joints, ligaments, muscles, and cervical ï A complete neuromuscular and skeletal discs, all of which have complex nerve • A full set of specialized x-rays to deter- endings. examination ofmine theif posture head or and neck so we scovered that most joint problems are FDQ ĆQG WKH SUREOHP contributing to your pain ... (NOTE: 3) structures Research has proven certain natural damaged These would normally cost at least $200). treatments have great success with ts, ligaments, muscles, headaches, even better than massage full set • A ofthorough specialized x-rays to which have andcomplex medications, with noï sideAeffects. analysis of your exam and determine if posture or joint problems are x-rays where we’ll map out how you Why not get rid of those debilitating tocan get rid of your headaches These once and contributing your pain … (NOTE: headaches today? Read the full facts for all. ertain natural on this treatpage! would normally cost you at least $200). s with headaches – even • A special report that you can take with you revealing what is happening inside medications – and with ï A thorough analysis oftheyour exam and you to cause headaches. I’m Dr. Jean-Guy Daigneault. Dr. Denise where we’ll map out how you can Rassel and I have been helping x-rays patients with Could this drugless treatment be the neck tension, headaches and migraines live get rid of your oncesolution? and for all. keyheadaches to your headache debilitating headaches pain free for years now.
on this page!
Numerous have take shownwith the benefits Every week we hear howï women suffer report A special thatstudies you can you of spinal adjustments with headache from severe headaches – statements like... revealing what is happening inside you to patients. • “I feel like my head is in a vice. ” cause the headaches. gneault. Dr. Denise The Boline Study • “My eyes hurt and I feel so drowsy.” helping •patients “I have to with lay down.” This study compared two Could this”drugless treatment begroups the of key to • “I’ve had migraines childhood. es and migraines live since headache patients, half went for chiropractic • “Muscle tension in the neck and pain your headache solution? into the shoulders.” adjustments, and the other half took amitriptyline, a medication often prescribed for the They suffer tell me they’re sick and tired of treatment of severe tension headache pain. 1XPHURXV VWXGLHV KDYH VKRZQ WKH EHQHĆWV RI ow women from jumping from one headache medication to After with six weeks, researcherspatients. found that spinal adjustments headache tementsthelike… next. Here’s what I hear... chiropractic patients experienced almost no side effects. “I am tired of being looked upon as someone The Boline Study s in a vice. ” who is only out there to get medicine. I only only the chiropractic patients continued want RELIEF. feel so drowsy. ” I don’t know why that is so hard And to report fewer headaches when treatment for people to understand. I don’t want to be This study two groups of treated badly anymore. I want to get help, and compared ended.
since childhood.” the neck and pain into
headache patients, half went for chiropractic adjustments, and the other half took
Recurring Hea Are Not Normal
The Duke Study
No question… if Medical having headache experts something is concluded that spinal Painmanipuis your bod lations resulted ofalmost telling you som in Discover the drug-free, pain-free, is wrong. (No immediate natural treatment for getting rid of improvement you have a lack headaches. for headaches. medication). Find Patients the alsodrug-free, had significantly side Discover pain- fewer effects and longer-lasting reliefSUREOHP DQG Ć[LQ of headaches free, natural treatment for than a commonly prescribed medication. getting rid of headaches. got to be top p Recurring Headaches Are Not Normal Call today… No question... if you are having headaches then something is wrong. Pain is your body’s way of telling you something is wrong. (Not that you have a lack of pain medication). Finding the anytime problem andbetween fixing it has got Call theto hours be a top priority! Call today ...
Phone: 517-336-8880
am and 6:00 pm Monday through Tell the receptionist you’d like to c Phone: 517-336-8880 for the Special Headache Evaluation Call anytime between November 30th.9am & 6pm Monday through Friday and tell the receptionist you’d like to come in for the Headache Look, you have Special before July 31.very little to
risk and gain. Call today and we can get start You have little risk, and a lot to gain. Callx-rays as your consultation, exam and today and we can get started with your WKHUHèV DQ RSHQLQJ LQ WKH VFKHGXOH 2XU consultation, exam, and x-rays as soon as there’s an opening on our schedule.Family Our called Rassel-Daigneault Chiro office is called Rassel-Daigneault Family DQG \RX FDQ ĆQG XV QH[W WR )5$1'25 Chiropractic and we have TWO convenient locations: Frandor/ and Okemos. Wendy’s… 537Lansing N. Clippert, Lansing or f Sincerely, convenience at our Okemos location a Dobie Rd. Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.
Sincerely, P.S. Why Suffer More Years Of Misery? Dr. Denise Rassel, D.C. Dr. Jean-Guy Daigneault, D.C.
P.S. Why Suffer More Years Of Miser Call today.
How many years your body handle Frandor/Lansing: (517)can 336-8880 Across from FRANDOR, next to Wendy’s. one pill after another? 537 N Clippert St.
Okemos: 349-2740 That’s no(517) way to live, not when there c Corner of Hamilton & Dobie Rd. problem. Man an easy solution to your 4650 Dobie Rd. Okemos pain medications available are quite ad *Insurance may apply. Cannot and canrestrictions have drastic side be effects. combined with Medicare/Medicaid.
Call today. We may be able to help y
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