Healthy & Fit JULY 2019 HEALTHYANDFITMAGAZINE.COM
Chris Reed Wanted to get healthy so he made it happen.
Relax! It does a body good
It’s farmers market time Healthy choices; good for the community
Gardening for health
Outside, moving and growing. It’s great!
FREE!
MAGAZINE
Work more, less time
Get better results with workout density as a guide
5K races
July is a busy month
It’s not what, but when Eating on a schedule can help with weight
Introducing MYZONE for new and existing members! Call 517-708-8828 or stop into the club for more information!
IN THIS ISSUE
JULY 2019
Contents JULY 2019 | VOLUME 15 | ISSUE 4
Fit Features P10-11 Alexandria Dmoch Christy Stone Mindy Medrano On the cover: Chris Reed
Features | P11
Cover photo credit: Erica Spencer Photography
Editorial P12
Ouch, that is cold! Tooth sensitivity can be caused by many stimuli
P14
What’s missing from education? Hint: It is the most important subject!
P15
Relaxation is part of good health Summer is a great time to start a routine
P16
Sweat the small stuff When it comes to outside exercising, be safe!
P17
Find local healthy choices A farmers market has it all
P18
Workout density Why it’s important to get more from your workouts, in less time
P19
It’s not what, but when A survivor’s guide to your leanest summer yet!
P20
How to be a calmer, easier you Neurofeedback may be able to help!
P21
Gardening is a good workout I love it, and you will too
P22
The beauty of a farmers market Support local, eat fresh and meet new friends
P23
Heart healthy recipe Crunchy Cucumber Salad
Market | P17
Contact us
Have an idea for a story? Would you like to have your business receive magazines for you, your coworkers, clients and customers? Please contact us at 517.599.5169. We look forward to speaking with you!
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Work | P18
ABOUT US
JULY 2019
Our contributors
Justin Grinnell, BS, CSCS
Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.
Kyli Kennedy, BA, CPT
Kyli is the fitness manager and lead personal trainer at Anytime Fitness, Haslett. Reach her at 517.977.1444.
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.
Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.
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.
Eric Eby, DDS, MAGD
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 reviewed? 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
Etiquette takes a back seat to smartphones
A
s I get older, I appreciate etiquette more and more. Whether it’s dining with new friends, the finer golf course rules, or just interactions with people throughout the day, it’s refreshing, uplifting and special when the proper etiquette takes place. I think it makes the world nicer.
• Hold the door open for someone; thank you would be appreciated. • Say hello; a return hello is quite nice. • Politely asking to pass the salt. Splendid. • Not talking during my backswing — you know who you are! — is a blessing. For as great as they are, and useful, I think smartphones have had a negative impact on etiquette. Walking down the hallway, I run into more people who have their faces buried in their phones than I should have to. That’s bad form. Not too long ago, I took a group of teenagers to a dorm for a camp. One kid in our group decided to start watching a video on Escape rooms, like at Escapology, make you put your her phone and phones away before playing. I think they’re on to promptly got something. On Father’s Day this year, the Kissmans separated from (Amy, Autumn, Sage and I) made it out in record time. the group because we turned and she went straight down the hall. Poor form, indeed. Smartphones are the bane of speaking etiquette, too. Don’t be that person who busts into a loud conversation when you’re among people in a small space. No one wants to hear that. Or laugh loudly at jokes no one else can hear. That isn’t funny. Overall, I do think more people follow etiquette than those who don’t. I know when I follow proper life etiquette, I feel very good about myself and find ways to pass along that feeling, manners, etc. to others throughout the day. I appreciate knowing that a level of respect exists even with people you don’t know. In what seems like a world of social media, television and Internet sleaze, simple interaction with your fellow man can keep you grounded. We can all use that, right? And that, for sure, means no talking during backswings, or putts. Enjoy the issue.
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Healthy & Fit
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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 Alexandria Dmoch To Alexandria Dmoch, being healthy is a blessing. “Fitness has helped me lead a great lifestyle,” she said. “I love the outdoors and being healthy and fit enough to go on long walks, hikes, and bike rides is very important to me. I love helping others achieve their desired level of fitness because of the freedom it brings. When you can move and live life without pain it’s truly a blessing, and it’s worth working for.” Dmoch, 27, of Lansing, is a sales coordinator at an automotive supplier in Lansing and runs her own personal training business (Alexandria Jean Fitness). To stay fit, she lifts weights four to five times per week and does High Intensity Interval Training (HIIT) workouts one or two times per week. She exercises at 4:30 a.m., before work. “I work out to keep both my mind and body healthy,” she said. “I believe that movement is one of the best forms of medicine to improve and sustain your mental and physical health.” She said she follows a 90/10 strategy of eating, meaning she eats as healthy as possible 90 percent of the time. It allows the opportunity for less stringent eating the other 10 percent. “I strive to eliminate as many processed foods as possible by focusing on lean protein, healthy fats, and vegetables at every meal,” she said. “I genuinely enjoy healthy, whole foods both for the taste and the way they make me feel. Because I eat like this the majority of the time, I enjoy going out to eat or having some birthday cake without any stress.” She said her advice to others is to keep moving, as much as you can. “All movement matters,” she said. “You don’t have to be crushing it in the gym to be an active, healthy individual. Adding movement into your day, wherever and whenever possible, is the best thing you can do for a sustainable, healthy lifestyle.”
Paddles UP! Join us Sept. 15 for the 8th annual
Capital City Dragon Boat Race! You’ll need: 18 paddlers, a drummer, a flag catcher and the will to win. We provide the boat, life jacket, training and a stern. Don’t know enough people to form a team? Let us know! We’ll hook you up with another team that needs paddlers. Registration and sponsorship info: womenscenterofgreaterlansing.org/ capitalcitydragonboat or call 517.372.9163.
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FIT FEATURES Christy Stone As a fitness influence and personal trainer, Christy Stone, 37, of Lansing, finds that staying healthy and fit is good for the body and mind. “I started my workout journey in January of 2018 because of weight loss, then as time went by, I was more focused on eating healthy and building muscle,” she said. “I work out because it makes me feel healthy, alive, strong, positive, and young.” Stone said she works out at least five days a week with weights, body exercise and some cardio. “In the summer I like kayaking, bike riding and walking. On family outings, we like roller skating, trampoline parks, and laser tag,” she said. “That helps keep me, and my family, fit.” She said her diet follows the 80/20 rule, meaning that she eats as healthy as she can 80 percent of the time, while allowing for some wiggle room the other 20 percent of the time. “I make sure that my protein intake is decent and consume more wholesome foods,” she added. “I stay away from processed foods and watch my sugar and sodium intake. I just try to be mindful about what I put into my body to fuel it for my daily workouts, results, and goals that I’m after.” She said her fitness journey gives her discipline, structure and confidence. “Fitness is something I’m very passionate about. I hope to inspire others into seeing and believing the amazing things that the human body is capable of. I strongly believe that your health helps you in every aspect of your life.”
Mindy Medrano Mindy Medrano, 43, of Haslett, is a yoga instructor at several daycares and yoga studios in the greater Lansing area. As a married mother of four, she said she feels better when she works out, giving her the opportunity and energy to be a better parent. “I love to sweat!” she said. “When I work out, I feel better about myself and it has just become part of me. I feel like being in a good physical condition also helps me be a better parent.” Her workouts consist mostly of yoga classes, with some core work as well, several times a week. She has embraced a lifestyle of smart eating, eliminating processed foods and sticking with healthier options. “I have eliminated fried food, most white flours, and sugars,” she said. “I eat mostly natural sweeteners (honey), fruits and veggies and a lot of water!! She said she recognizes and deals with occasional urges to eat unhealthy foods. “We all need to live life and treat ourselves,” she said. “Maybe once a week I grab some chocolate, a cookie or maybe ice cream.” She said yoga has changed her life. “I found yoga just over two years ago and fell in love,” she said. “Not only is the meditation and breathing so mindful, I also get a good heart rate exercise that still burns fat. Feeling fit and healthy has made me a better person and a better mom who can be there for her children. I also see my love of being fit reflected in my husband and kids! Not only do they like to be active, they will also join me for a yoga class at times.”
On the cover: Chris Reed Chris Reed, 55, of Sunfield, wanted to shed a few pounds so he changed his diet and included exercise. As it turns out, he found a passion for working out and the benefits that come with a healthy lifestyle. “I started working out to relieve stress and drop some extra weight,” he said. “Exercise and eating better have greatly reduced my stress. I have some long days but still look forward to the gym.” Reed, who is a manager of electric operations for an electric utility, said that his diet was a challenge at first. Initially, he tried a low carb diet that worked, but wasn’t as healthy. “I educated myself as I went along. I also found that it helped to put a list of acceptable foods on my phone to refer to at the grocery store” he said. “My goal is not to be a marathon runner or a body builder, just a better version of myself.” He also allows for a craft beer or two, in moderation. “I don’t forbid anything but I find I crave good food,” he said. “Packing my lunch helps avoid a lot of poor choices, too.” His advice to others: “Make changes, a little at a time, and be patient,” he said. “You will see results and they will encourage you to keep going!”
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TEETH
BY DR. ERIC EBY
Ouch, that is cold! Tooth sensitivity can be caused by many stimuli
H
ave you ever felt pain or discomfort after a drink of ice cold water or a cup of hot coffee? Are your teeth sensitive to sweet sticky foods? Many times we associate this with a cavity. Although this is a possibility, many times it is related to “dentin (the layer of tooth under your enamel) hypersensitivity.” It may be a temporary or chronic problem, and it can affect one tooth, several teeth, or all the teeth in a single individual. Sensitivity can have a number of different causes, many of which are easily treated with a change in your oral hygiene regimen or help from your dental professional. People with sensitive teeth may experience pain or discomfort as a response to certain stimuli. Common stimuli include: 1) hot foods and cold beverages 2) cold air
3) sweet foods and beverages 4) acidic foods and beverages 5) generalized aching of many teeth in one area 6) recent treatment to tooth or gum area 7) sinus infections 8) issues related to systemic health The symptoms of sensitivity may come and go and can be related to stress as we all clench and grind our teeth during stressful times in our life. Some of the most common causes of sensitive teeth include broken or cracked teeth, GERD, clenching and grinding, aggressive brushing, gum recession, and worn fillings. It is not uncommon to have sensitivity after a tooth has been repaired with a crown or filling. Patients can also experience transient sensitivity after a routine hygiene visit, in these cases the
Dr.EricL.Eby,D.D.S.,M.A.G.D.Hisinterestsincludecrown and bridge, implant dentistry, and sleep apnea.
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sensitivity will improve over time. PLEASE remember your teeth have nerves and a circulatory system. They are very alive and respond to surgical treatment like all other parts of your body. Healing potential will vary depending on the health of the tooth in question. You would not expect to run a marathon after knee surgery! If you’re experiencing tooth sensitivity make an appointment with your dental professional. They can look at the health of your teeth and check for potential problems like cavities, loose fillings, or gum recession that could be causing the sensitivity. Treatment may include topical agents, a night guard to reduce stress on teeth during nighttime grinding, surgical gum grafting, and/or fillings to cover sensitive tooth structure.
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YOGA
BY ANN CHRAPKIEWICZ
What’s missing from education? Hint: It is the most important subject!
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et’s say I asked you: “What is the subject of an American History class?” You would probably be able to answer that it is about some aspect of American History, right? Or if I asked you what you studied in a biology class, you might say biological processes and organisms. These are both subjects that are near and dear to me. There are countless things we can study in the course of primary, secondary, and post-secondary education. However, there isn’t a class on the most important subject of all. There isn’t a class on you. Yes, you heard me right. You. And I don’t mean a class on your accomplishments, or the ups and downs of your career, family, or social life. I also don’t mean a questionnaire that will help you figure out what you are good at. I truly mean a class on YOU.
Times of crisis, injury, suffering, or struggle often force us to look at ourselves more deeply. But can you imagine how different things could be if it were a topic to be explored everyday, from first grade on? If we developed skills in this discipline just like in language or math? Yoga is the class where YOU are the subject. You look in the mirror, and you study you. Luckily - even if our earlier education was lacking - it is never too late to start. Your breathing, your movement, your muscles and joints, your spine, your circulation, your thought processes, your patterns of emotional reaction, your habits, the fundamental amazingness of your existence, your tendencies, and even parts of your personality that you might not want to look at initially. I understand that life can inadvertently teach us about these things.
Ann Chrapkiewicz, M.A. (Medical Anthropology, MSU),foundedBikramYoga Capital Area in 2013 and teaches there daily. She canbereachedthroughher website, www.byca.yoga
IN GREATER LANSING— WE ALL LOVE THE GAME Did you know that over the last 10 years the Greater Lansing Sports Authority has grown sports events in our area by 272%? The GLSA is a full-service sports commission with a passion for bringing in and supporting sports events of all kinds. Offering premium venues, team-friendly dining and convenient lodging the Greater Lansing area is the best choice for your next event. Contact us and work with the GLSA today!
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517.377.1411 lansingsports.org #LANSINGSPORTS
BY CASSIDY GOULD
MIND
Relaxation is part of good health Summer is a great time to start a routine
W
ith the hustle and bustle of today’s world, giving your mind and body time to recover from life’s stresses is important. Relaxation plays a huge role in that recovery. According to Mayo Clinic, relaxation improves your mental health by reducing fatigue and improving your concentration and mood. You can feel the tension leave your body as it shifts out of an anxious state and into a state of rest, decreasing your blood pressure, relieving pain and improving your immune and cardiovascular systems. Reading, meditation, crafting, exercising and getting outdoors are all fantastic ways to relax and unwind. Now is the perfect time to kickstart your own restful routine, with the long sunny days and warm summer nights creating a perfect backdrop for your favorite leisure activities. Capital Area
“Now is the perfect time to kickstart your own restful routine.”
District Libraries has lots of resources that can help. Meditation is a great activity to start with. Whether you’ve been meditating for years or are just getting started, I recommend checking out some books to refresh your routine through hoopla, like Mindfulness, Meditation and Mind Fitness (eBook) or Daily Meditations for Mindfulness (audiobook). Reading is another relaxing activity that does wonders for your health. Not only does it promote empathy and emotional intelligence, but according to a Yale University study,
it can add up to two years to your life expectancy. With CADL’s digital services, you can enjoy some of your favorite titles from anywhere at cadl.org/digital. For more leisure activities, consider attending an event at our branches. We offer knitting and crochet groups, friendly crafting afternoons and game sessions, even ukulele strum-alongs. Outdoor activities can also help keep your mind sharp and your body strong. Walk your way to fitness—plus enjoy a fun picture book—when you visit a CADL StoryWalk® in a local park. Visit cadl.org for more details. Cassidy Gould is the OnlineContentCoordinator for Capital Area District Libraries.
Wherever your destination may be, rest assured our digital collection is only a click away.
cadl.org/digital
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15
HEALTH FITNESS
BY MOLLY NEVINS
Sweat the small stuff When it comes to outside exercising, be safe!
A
s you move your workout outdoors, be sure to take the right steps to ensure your safety. If at all possible, keep the following on your person in case of emergency: Cell phone, identification and medical alert bracelet for any conditions you may have. Water is another thing you never want to leave home without. Staying hydrated during exercise is always important, but even more necessary in the heat. Don’t be proud, listen to your body and take breaks when you feel you need them! If your route requires that you run on the road, do you know the safest way to do so? First and foremost make yourself as visible as possible. It may seem obvious, but there are plenty of runners on the road every morning that are very difficult to see. Even if it is daylight, bright colors and reflective markings are your best bet. You can never be too safe. Unfortunately, you
always need to assume that the drivers do not see you. Run against traffic so that you can see (and respond) if there is going to be any danger to you. If you are at a stop sign or traffic signal, be sure the driver acknowledges you before moving forward. Pause by all intersections and driveways. Keep light on your feet and be ready to jump off the road if need be. Lastly, if you feel strongly about wearing headphones, wear only one and keep your volume low. In order to respond and protect yourself, you need to be aware of your surroundings. A lot of the same safety tips apply to bicycling on the road, however some of the rules are different. If you are riding your bicycle on the road, you have to ride with the flow of traffic. You are also required to follow all of the same rules as the vehicles such as traffic lights and stop signs. Another biggie is to be sure to
wear a helmet, and one that fits you well. The National Highway Traffic Safety Administration has lots of great information on the exact rules of the road and guidelines to find helmets that fit properly. We are so fortunate here in the Lansing area to have plenty of parks, pools and splash pads. We have kayak and canoe rental facilities. Almost every weekend there is some sort of organized walk/run, and we have tons of great trails. Get out there, be safe, and have a blast!
Molly Nevins, BS Kinesiology, ACSM HSF, is the fitness director for DeWitt and Oak Park YMCA. Reach her at (517) 827-9700.
SUMMER
DAY CAMP ER REGISTY! TODA
#summerdiscoverY 16
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BY LISA MARIE CONKLIN
FIT BITS
Find local healthy choices A farmers market has it all
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rankly, everyone should visit farmers markets. Besides the loads of fresh fruit and veggies, it’s not uncommon for a farmers market to have live music, ready-to-eat food, cooking demos, fresh meat, wine, bread and even crafts. But if you’re of a certain age, there’s another reason why you shouldn’t pass up the weekend farmers market. This is your time to get it together A new study published in the Journal of the American Geriatrics Society states that cognitive decline may begin in midlife and can develop for 20 years or more. Yikes! But wait, there’s good news! Researchers also discovered factors associated with a healthy brain in midlife and identified ways to preserve a healthy brain as we age. People who smoke, have larger waists, diabetes, inflammation, cardiovascular disease, or symptoms of depression were more likely to show signs of an aging brain. It’s not too late to make substantial healthy lifestyle changes like eating brain-healthy foods from your farmers market. Stash these in your tote bag. Spinach and kale Studies show these leafy greens, loaded with vitamins C, E, and K plus folate, lutein and beta carotene may slow down cognitive decline. If you’re not keen on eating them in a salad, chop and toss into sauces or pasta. Broccoli and cauliflower If you’ve hated broccoli or cauliflower all your life, give these veggies another shot. They actually taste so much better when they are picked fresh from the garden. And they’re excellent sources of choline which gives cognitive function a healthy boost and helps increase memory, attention, and learning. Which means you might finally be able to nail the New York Times crossword puzzle). Eggs Chickens from local farms lay eggs that are richer in color and taste. Like broccoli, eggs contain a healthy dose of choline, which helps create a brain chemical called acetylcholine—critical for normal brain function and cogni-
tion. Study participants who consumed high amounts of choline over time had healthier MRI brain scans suggesting choline consumption during midlife may protect against dementia. Berries These gems can thank flavonoids for their brilliant hues, which also improve memory. And their antioxidants aren’t too shabby either. They’re capable of decreasing a type of stress in cells linked with aging and amp up the signaling capabilities in the brain. Carrots Carrots have high levels of a plant compound called luteolin, which could reduce age-related memory deficits and inflammation in the brain. Include celery and peppers which are also also high in luteolin, and bring on the hummus—it’s dipping time. Herbs Don’t pass up herbs and spices because
they pack a lot of brain benefits in a small package. For example, turmeric may boost brain health by curbing the breakdown of nerve cells in the brain. And lemon balm was shown to significantly improve cognitive function in study participants with Alzheimer’s. Grass-fed meat It’s not uncommon to see fresh meat and fish at farmers markets. If you’re not a fan of fish but want the brain-boosting benefits of omega-3 fatty acids, pick up some grass-fed beef. It’s leaner than regular beef and higher in omega-3 fatty acids, which help boost brain power. Wine Toast to your health with local red wine. Red wine (and the skin of red grapes if you’re not partaking) contains resveratrol, a powerful antioxidant that has the potential to reduce cell damage associated with aging and may shield the formation of damaging plaques in the brain. www.healthyandfitmagazine.com
17
HEALTH
BY JUSTIN GRINNELL
Workout density Why it’s important to get more from your workouts, in less time
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ne of the least talked about training tools is workout density, which is the amount of work you do in a given time frame. The greater your density, the greater your caloric expenditure. The best way to increase workout density is to decrease rest periods like you do in HIIT and Tabata training. The longer you drag out your workout, the less likely you can keep up the intensity. An easy way to do this is set a time limit of say 20-30 minutes, and try to get your workout done in that time frame. Each time you do that workout, try and beat your previous time. So if you are trying to lose body fat, get out of the mindset that you have to work out for hours and hours. The harder you work in less time will equate to a higher metabolism, and a much more effective weight loss program. Keep it short and sweet, yet intense. The program Your goal will be to get in three workouts a week. One HIIT on the bike, one on the Concept 2 rower, and one Tabata workout of your choice. You can do more than three, just make sure you keep an eye on overtraining and getting burned out. Everyone has their own level of intensity. Start slow and build up as you see fit. As always, consult with a physician if you have any health issues that may hinder you from doing more intense exercise. HIIT #1: cardio based HIIT workouts 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 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. So, instead, I like the airdyne/assault bike or concept 2 rowers. These two pieces of cardio give a great bang for the buck without injury if you are
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intensity, resting 75s between each sprint. • Sprint workout week 4: do eight 25-calorie sprints at 100% intensity, resting 75s between each sprint. Tabata-style Workouts
looking to keep your body healthy but get the tremendous benefits from sprint workouts. Concept 2 rower • Sprint workout week 1: do 10 100-meter sprints at 90% intensity resting 60s between each sprint. • Sprint workout week 2: do six 300-meter sprints at 80% intensity, resting 90s between each sprint. • Sprint workout week 3: do eight 200-meter sprints at 90% intensity, resting 75s between each sprint. • Sprint workout week 4: do eight 200-meter sprints at 100% intensity, resting 75s between each sprint. Airdyne bike • Sprint workout week 1: do ten 10-calorie sprints at 90% intensity, resting 60s between each sprint. • Sprint workout week 2: do six 30-calorie sprints at 80% intensity, resting 90s between each sprint. • Sprint workout week 3: do eight 20-calorie sprints at 90%
For a recap on Tabata intervals, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10 second rest. This is repeated for 8 rounds, totaling 4 minutes time. This is one of the simplest and most effective ways to increase your total work capacity and workout density in a short amount of time. I prefer strength-based exercises such as goblet squats, kettlebell swings, push-ups, TRX rows, farmers walk and ball slams. Tabata workout #1 Perform each exercises for 20 seconds as hard as possible and then rest 10 seconds. Repeat this sequence for 8 total rounds. Rest 2-4 minutes, as needed, between exercises. • Goblet Squats 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • TRX Row 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • Ball Slams 20 seconds on/10 seconds off for 8 rounds Tabata workout #2 Perform each exercise for 20 seconds as hard as possible and then rest 10 seconds. Repeat this sequence for 8 total rounds. Rest 2-4 minutes as needed between exercises. • Kettlebell Swings 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • Push-ups 20 seconds on/10 seconds off for 8 rounds • Rest 2-4 minutes • Farmers Carry 20 seconds on/10 seconds off for 8 rounds
BY KYLI KENNEDY
FITNESS
It’s not what, but when A survivor’s guide to your leanest summer yet!
S
ummer. We are beyond excited until we open our closet. Tiny tops and even tinier shorts, yikes. It’s already time to fit into this swimsuit? Most of us say, “I am not ready!”
Don’t worry, neither were we, but here’s a sharp trick that will lean you out in no time. Listen up: It’s not going to be about what you eat this summer, it’s going to be about when you eat it.
Studies show that eating in timed windows battles cancer, increases energy and can burn up to 5-8 lbs of fat in a month. But what exactly does that mean? It means, instead of grazing all day, you are going to eat in an 8-10 hour window. You don’t even have to change what you eat, you’re just
WE'VE GOT THE PL ANS AND SUPPORT YOU NEED TO GET THE RESULTS YOU'VE BEEN LOOKING FOR.
changing when you eat it.This quick fix is a surefire way to knock off pounds and give you the best darn upper arms your
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tank top has ever seen. Let’s talk about how to do it. The framework requires you to eat breakfast later and to eat dinner earlier. All you have to do is focus on your
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knock back a coffee with cream. Maybe you’ll swing by the counter and snag a bagel. If you aren’t famished, hold off. Try not to eat until mid-morning around 10 a.m. If you can wait longer, even better. Lunch and dinner are easy. Do what you already do but eat dinner earlier, typically around 6 p.m. Voila, that’s it. I’ll leave nutrition details out for now because eating in a time-restricted fashion allowed participants to lose weight even when consuming high fat, sugar-filled diets. Try and eat healthy, eat in the 8-10 hour window and I promise your swimsuit will fit like a dream. Best of luck! Now, let’s see what you can do!
See staff to help determine which option is right for you! 2119 H a s l e tt rd, H A S L ET T MI 4 8840 | 5 17-9 77-1 444 | a nyti mefi tness.c o m
Kyli Kennedy, B.A. CPT, is the fitness manager and lead personal trainer at Anytime Fitness, Haslett . She is also a student physical therapist assistant specializing in nutrition and corrective. exercise. Reach her at 517.977.1444.
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19
MIND
BY GRETCHEN MORSE
How to be a calmer, easier you Neurofeedback may be able to help!
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o you struggle to manage your day due to overwhelm, stress and anger? Are there things you’d like to do, but dread and heaviness keep you from doing them? Or, do you have the energy to do things but find you can’t seem to focus and stay on track in order to complete them? All of the issues above can be due to a variety of medical or situational reasons, but they are also all signs of a dysregulated brain. One client, Kathy, had a lot of fear and anger as the result of a trauma that she sustained years before. Talk therapy had helped, but she still found herself on edge much of the time, and her anger was so easily set off that she would often respond inappropriately. Sometimes our physiology hangs onto things that can’t necessarily be completely addressed with words. This is where Neurofeedback may be of help!
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Our brain has lots and lots of neurons that are firing all the time. The electricity generated by the neurons is called a “brainwave”. Neurofeedback is a gentle and non-invasive way of looking at and teaching a client to regulate the brainwaves to reduce symptoms and increase function. The Neurofeedback process showed Kathy that she had dysregulation in the high frequencies in her brain, which can correlate with anxiousness, anger, sleeplessness, and hypervigilance. During the Neurofeedback sessions, she gradually learned to tone down the high frequencies, and her fearfulness and anger settled down, as well. It takes a lot of energy to manage symptoms. As her symptoms improved, Kathy found herself doing activities that would’ve been hard for her to do before. Her anger was not set off as easi-
ly, and she found herself responding in more appropriate ways. So, whether you struggle with symptoms like Kathy’s, or if you have pain, sleep, mood or focus issues, Neurofeedback may be worth a try! It’s exciting that we can actually train our physiology to function more optimally, and that the positive changes are often long-term to permanent. Neurofeedback is well-endorsed by organizations like the Mayo Clinic and the American Academy of Pediatrics.
Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.
BY TOM MATT
BOOMERS
Gardening is a good workout I love it, and you will too
A
funny thing happened in our backyard recently as Sandy and I pulled weeds, moved stones and did the usual yard maintenance. My legs felt great, my back felt loose, squatting to pick up stuff was easier. Basically, I was stoked! My favorite activity, well there are many, but two biggies are: 1. Going to the gym and training 2. Gardening I love both of these activities but not until this past cleanup season did I find myself free of the normal yard work tightness. Gardening and yardwork consists of a lot of forward bending, stooping and lifting that require muscles and joints to move in an abnormal movement pattern. Experts say that strong core muscles and flexibility are key to preventing injuries that may happen during gardening and yardwork.
Ok, however, I work my core at the gym and still get really tight and stiff during annual yardwork. This year it was much different, and I liked it. No pain and plenty of gain! So what happened? Inquiring minds want to know? I changed my gym routine and guess what, spring clean-up soreness never showed up! First, I had to realize that my legs needed work. I got some coaching, worked on the hip flexibility, started slowly learning how to squat correctly and learned how to dead lift. Second, I read Tom Brady’s book The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance, and decided that my gym training needed an overhaul. More band work, more massage, more flexibility training. Good body mechanics in the gym and the yard require a steady application of practice.
To dead lift correctly and squat efficiently I needed three things: patience, practice and hip mobility. Think like a farmer or warrior and try these stretches while doing the evening television time: • 15 second standing bent over static stretch and hold • cross legged hip stretch • One knee down lunge • Shoulder rolls • On your belly swims
Tom Matt is the host of the ‘Boomers Rock’ radio talk show syndicated in Michigan on the Michigan Talk Network. He can be heard locally Saturday mornings on the ‘Big Talker’ WJIM 1240 AM. For more info please visit www.boomersrock.us
WE’RE BACK!
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21
C
INSPIRE
BY KIMBERLY WHITFIELD
“Committed to One’s Well-being”
• Reflexology & Reiki • Hypnosis for healing
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Laurie DeBruin , Certified Practitioner 1745 Hamilton Rd., Suite 320, Okemos
The beauty of a farmers market Support local, eat fresh and meet new friends
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our local farmers market is a wonderful gathering place to purchase healthy selections. As an added bonus, the food you buy is seasonal, fresh, delicious and reflects the truest flavors. It’s also a great place to discover unfamiliar fruits and vegetables and be inspired to create new recipes. So if you haven’t had the opportunity to visit a farmers market lately, here are a few reasons you may want to consider:
Community fellowship Farmers markets are a great way
(517) 393-1900
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to connect with your community. They allow you to meet new friends and learn about local gardens, new developments, family events, fellowship gatherings and more.
Support local farmers Local farmers markets can strengthen your community by keeping neighborhoods healthy and happy. What’s great is that it also creates a convenient way to shop without owning a vehicle.
Nourish yourself Fresh fruit and
vegetables are packed with antioxidants and phytonutrients. During your visits, inquire about selections you have never tried before. You’ll probably discover new food you really enjoy.
Enjoy the season This is truly a great way to cherish what’s in season for a great price. As an added bonus, farmers markets allow you to be outside enjoying the sun and soaking up that vitamin D! Now are you ready to visit your local farmers market? Great, to find a few locations near you, please visit ams.usda.gov/local-food-directories/farmers markets. Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Michigan State University 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.
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A HEART HEALTHY
RECIPE
One cool salad
Crunchy cucumber salad (makes 8 1/2 cup servings) Hayes Green Beach Memorial Hospital and Pritikin have partnered to bring you hearthealthy recipes each month. There is nothing extreme about the Pritikin Diet except that it is extremely healthy. In more than 100 studies published in peer-reviewed medical journals, the Pritikin Program of Diet and Exercise has been found to not only promote weight loss, but also prevent and control many of the world’s leading killers, including diabetes, hypertension and heart disease. At HGB, we are proud to have adopted the Pritikin model for our cardiac rehabilitation program and we are excited to share some of our favorite Pritikin recipes. Visit the Pritiken website for more information on their eating plan: pritikin.com/healthiest-diet/ pritikin-eating-plan. For more information about HGB and its services, visit hgbhealth.com.
A cool side dish to bring and share at a summertime barbecue or for enjoying with a veggie sandwich. Use one teaspoon of fresh dill in place of dried dill when available for a vibrant green addition.
INGREDIENTS
• 3 cups thinly sliced cucumbers (2 medium or 1 large cucumber) • 1 cup thinly sliced sweet onion (1/2 large onion) • ¼ cup white wine vinegar • ¼ cup water • 1 tablespoon granulated Splenda® or 2 tablespoons apple juice concentrate • ½ teaspoon dried dill weed • ¼ teaspoon freshly ground black pepper • Pinch cayenne pepper, or to taste
PREPARATION
1. Place cucumber slices in medium bowl and stir in onions. 2. Mix remaining ingredients in small bowl. 3. Pour mixture over cucumbers and onions; toss lightly and cover. 4. Refrigerate until ready to serve. Toss before serving.
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Pictured, from left: Tim Johnson, CEO of ERMC and Rick Acker, President of Ackley-Peters-Haubert Insurance
Taking care of those who take care of others
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