HFMARCH2014 by Healthy & Fit Magazine

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

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MARCH 2014

GIVING

BACK

Logan Stark

This war vet, 27, uses cycling to help heal others

Cycling is the ultimate equalizer for wounded veterans

STAGE FRIGHT Gain more confidence with these tips

KNEE PAIN?

Advice on when to see a doctor for that nagging knee issue

ALSO INSIDE:

READY FOR SPRING Get rid of the winter blues once and for all

STRETCHING IT

Before you head outdoors warm up those muscles!

! E D I U G E D I R 4 INSIDE: THE 201 the list we have at ok lo a ke ta to t an w ll u’ If you own a bike, yo

for you.

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MARCH

Healthy & Fit Magazine

MARCH 2014 VOLUME 9: NO 12

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

The ultimate equalizer

Road 2 Recovery works to help wounded vets get their health back.

PUBLISHER’S PERSPECTIVE 6 FIT FEATURES 8 SUCCESS! 10 COVER PHOTO BY ERICA SPENCER

12 13 16 20 22 23 4

Diabetes: A dentist’s take

Talk to your dentist and doctor about Type 2 Diabetes.

Depression and sadness

Take a look at these symptoms.

THE RIDE GUIDE

Our list of local and statewide cycling events. Get that bike ready to roll!

Tired of looking tired?

Cosmetic surgeon explains difference between festoons and bags.

Do you have knee pain?

When to seek help if your knee starts to hurt.

24 26 28 29 30

A cyclist’s stretching guide

Stay loose for your next outing.

Overcoming stage fright

Become more confident in your life with these tips.

Run for the House 5K is set for March

This popular race is now part of the Playmakers Race Series.

Food of the month: Carrots

Everything you’ve ever wanted to know about carrots.

Spring is almost here

It’s time to shake off the winter blues for good.

What’s a theta wave?

Understanding theta waves can help achive brain balance.

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2014

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A TITLE OF

PUBLISHER PERSPECTIVE

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

BY TIM KISSMAN

tim@healthyandfitmagazine.com

Spring workouts can be a bit grimy (but worth it!)

he best part of spring is finally getting outside to work out. Whether you are running, or in my case cycling, that fresh air feels great. Plus being able to get off a machine and actually move is very exciting. I can only watch so many DVDs before I’m ready to pull out my hair. The worst part of spring for cyclists, at least for me, is finding all the gear that was stored at the end of last year’s cycling season. If you’re organized and took the time to clean your bike, wash your clothes (including your gloves), and wipe the grime and salt from your helmet before putting everything away neatly, you should be good to go. If you’re like me, it’s going to take a good hour to locate your gear. Every year I tell myself to get organized, but I know there’s a pair of gloves on one shelf, my shoes are under a table, and the helmet -- who knows where that is now! There’s also that small bit of worry that the cycling shorts and jersey won’t fit like they did in August. Luckily they are spandex and designed to stretch, but still... I do know, once I find my gear, it’s going to take about 10 minutes to marvel at how grungy it’s become over the winter and to debate whether it’s worth slipping it on as is, or should I take some time to do a quick wash. Dried sweat turns those nice, soft gloves into cardboard. The lure to be outside always wins, and let’s be honest: Those first outings are often rough. It takes a while to get those cycling, or running legs, into outdoor shape. I’ll be worried about that burn more than how grimy my gloves are. The good news is that there are plenty of events awaiting any level of athlete, so it’s a good investment to find your gear and get it ready. In this issue, we have a pretty nice list of cycling events that range from road races and tours, to mountain bike racing. Check out that list on page 16. We have a story written by Logan Stark, a marine who spent three tours overseas serving his country with honor and integrity. The Michigan State University student is now on a crusade to make sure other veterans find their way back to normalcy through cycling. He’s got quite a story to tell. Read his tale on page 14. And there’s more to check out while you’re waiting for those gloves to wash and dry. Get a good stretch before cycling, know what knee pain means and learn how to chase those winter blues away. Let’s be honest: Spring is always a great time to get outside, whether you have grimy or clean gear. And following the winter we just had, any spring day and gear in any condition should be celebrated. Enjoy the issue!

Healthy & Fit • www.healthyandfitmagazine.com

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 University.

Justin Grinnell B.S., CSCS Justin is co-owner of State of Fitness in East Lansing. You can reach him at 517.708.8828 or mystateoffitness.com.

Lisa Marie Metzler Lisa Marie Metzler is a certified personal trainer and freelance writer. Her days of eating cookies in the closet are over - for the most part. Check out: freshstartcoach.blogspot.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.

MARCH 2014

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Fit Features

C Y C LING

Dale Weaver Dale Weaver, 41, of Holt, is pushed to be healthy by two things: the desire to show his children that you can accomplish any challenge, and his determination to keep up with his sister. Weaver, who is a power plant technician, cycles to and from work, and competes in the DALMAC and mountain bike races. “I want to be a role model for my kids,” he said. Last year he rode the DALMAC with his 13-year-old son, Cael. “It was a great bonding experience,” Weaver said. “He gained a lot of confidence, which is awesome to see from a parent’s view.” Being active wasn’t always a priority, though. In 2007, his sister completed a triathlon. No brother can let a sibling show him up. “I couldn’t let her out do me so I signed up for a triathlon,” he said. “I never did one before, but that is what set me on my current path.”

P O WER LI FTI NG

Eric Jones If there’s one thing Eric Jones likes, it’s being strong at an optimal fitness level. He has developed a lifestyle to support this goal, and states that he spends his free time working out. Jones is a power lifter. “I try to eat a balance of vegetables, lean meats and low carbs,” he said. “When I’m six weeks out from a power lifting competition, I increase my intake by 800 calories per day and drink at least a gallon of water.” Jones, 51, of Lansing, is a supervisor at the department of corrections. He said through power lifting he’s lowered his cholesterol level and blood pressure. “I want to continue to be at my optimum from a health standpoint,” he said. “I also want to motivate people with the healthy habits I have developed. Lifting weights helps me maintain strength and muscle mass.”

CYCLIN G

Cheryl Reynolds There’s a lot to see on the back roads around Potterville, and if Cheryl Reynolds, 41, has her way, she’s going to explore them all on her mountain bike. Reynolds, a stay-at-home mom and children’s book author, uses cycling as her main form of exercise. “I love to explore some of the back roads around my small town,” Reynolds said. “There are actually a lot of hills which makes for an exciting and challenging ride. It’s my favorite way to exercise. It’s never boring.” Reynolds said she’s at risk for high blood pressure and her cycling, coupled with a diet where she eats as clean as possible, has helped her stay healthy. “When I fuel my body right, I feel great physically, mentally and emotionally,” she said. Her advice for others? “Give cycling a try,” she said. “It was fun as a kid and it’s still fun as an adult.”

C Y CLI NG

Jennifer Frederick After running for years Jackson’s Jennifer Frederick, 43, wanted to shake things up when she decided to try a triathlon. She said training for marathons and half marathons was starting to take the fun out of running. The only problem was, she wanted no part of the cycling stage of a triathlon (swimming, cycling, running). “I was getting burned out on marathons and half marathons,” she said. “Most people like the bike part of a triathlon. It was the part I was most nervous about.” After training in the fine art of clipping in, she’s become a natural in triathlons, completing half the Half Ironman Steelhead in Benton Harbor. “I have found so many benefits to biking,” she said. “It definitely has kept me from being burned out. It also strengthened my running. The best part about biking is that it has helped me stay injury free.” We need Fit Features! Have someone in mind who might be a good Fit Feature? We’d like to hear from you. Call us at (517) 599-5169 or e-mail tim@healthyandfitmagazine.com. 8

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2014

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Success! Nicole Sevrey Four years ago Nicole Sevrey, 29, of Williamston, decided that she had to make a change. The communications specialist at Michigan Farm Bureau Insurance, was a newlywed and her lifestyle was harmful to her health. More than 50 pounds lost, she now has more energy than ever before and is feeling great. Here is her story:

After!

Why did you decide you needed to become healthier? Shortly after I married my husband, Jeremiah, in June 2010, I made the decision that I wanted to treat myself better--physically and emotionally. My eating habits and lifestyle were only going to continue to damage my body and I felt like I was too young to do that to myself. I wanted to give myself the opportunity to treat my body properly and see myself achieve things I never thought possible.

How did you get started? I simply improved my eating habits and started leading a more active lifestyle. Many people think you have to make drastic lifestyle changes to lose weight--you don’t--it’s small changes and being consistent. And allowing yourself an indulgence on occasion. I also Nicole Sevrey started Before: 205 lbs walking, After: 155 lbs. runHeight: 5’5” ning and strength training on a regular basis. I fell in love with running and the sense of accomplishment it gives you. Since my weight loss I’ve completed a triathlon, ran numerous 5ks, 10ks, three half marathons and finished my first full marathon this past November. Not only did running help me lose weight, it brought me new friendships and helps me set new goals to compete against myself. Losing weight, eating right and being active gave me confidence that carried over to my personal and professional life. What kind of challenges did you face during this time? During my weight

loss, I started experiencing pain in my right hip. After six months of trying to diagnose the injury, I underwent hip arthroscopy to repair a labral tear hip caused by an impingement in the joint--essentially my hip joint was misshapen.

in the advanced athletic conditioning class I take at the YMCA--I don’t think I could have recovered so quickly, or as well.

How is your diet compared to what it was? How do you feel? I significantly

reduced the amount of fatty, salty, sugary food I was consuming and probably tripled the amount of fruits and vegetables I was eating. I also started paying more attention to portion size and listening for my body to tell me I am full. You don’t have to count calories or eliminate food groups, you just have to be aware of what you are putting in your body. Keeping a food journal also helped. I feel great! I have more energy than I’ve ever had, I sleep great and exercise just plain makes you feel good. I enjoy traveling and social activities so much more.

What are your workouts like?

I run three or four days a week, take a crossfit-like class at the YMCA two times a week, and rest one or two days a week. I also try to fit in short walks during lunch time or in the evening if I can.

What are your future goals?

re! Befo

Find a way to share what I’ve learned with others. I’m not sure how I’ll accomplish this yet but I’m continuously looking for opportunities. Ideas I’ve considered include obtaining my personal trainer certification, starting a blog, volunteering. I’ll just have to see which direction life takes me.

What is your advice for others? Like a That must have set you back. How did you recover? Faith, a boat load of pa-

tience, and the support of my family and friends. After several months of physical therapy I was able to return to my normal activities. If it weren’t for my running partners and friends

lot of things in life, you get out of it what you put into it. Losing weight is the hardest thing I’ve ever done. If you don’t make the time to plan meals, exercise and be consistent with both you won’t get the desired results. Find exercise you enjoy doing.

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

MARCH 2014

NOT YOUR AVERAGE GYM

MARCH 2014

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Health

Diabetes: A dentist’s take

Talk to your doctor about Type 2 Diabetes. by Dr. Susan Maples

ach of us knows someone who has developed adult onset diabetes. In fact our country is DOUBLING the rate of Type 2 Diabetes every decade, affecting 26 million. WOW! Did you know that diabetes leads to eyesight damage, limb amputation and kidney failure? In the mouth it increases the breakdown of the bony support around teeth, increases the level of infection in your gums and slows healing time. How? By constricting blood vessels and decreasing oxygenation to the tissue. There is good news in the converse however: treating gum infection greatly reduces the risk and severity of diabetes, minimizing the negative effects on the rest of your body. Minimizing sugar and adding daily exercise will greatly improve blood sugar levels as well. How does diabetes develop? Our bodies use the sugar we eat as a) an

immediate energy source or b) long-term energy storage ( fat deposit). There is no c). The problem is we, as Americans now consume about 140 pounds of sugar a year per person. Yikes! That’s two to three pounds a week! As our body stores fat we develop pre-diabetes (insulin resistance, glucose intolerance and fatty liver disease). Over time with constant sugar consumption, the pancreas loses its ability to produce enough insulin to transport the massive load of sugar to our cells. Eventually we become diabetic. What are the symptoms? Increased urination, increased thirst, unexplained weight loss, blurred vision, hypertension, and silent, smoldering gum infection. Memory loss is a sign too, as Type 2 Diabetes leads to an increased risk of dementia and Alzheimer’s. Diabetes is frequently overlooked until organ complications occur so about 1/3 of adults have it and don’t know it. If you are overweight, have any family

history of type 2 diabetes, consume refined foods with added dietary sugar or have any of signs/symptoms mentioned above, you will want to have a quick diagnostic blood test. Diabetes is nothing to be casual about. If you have it and ignore it you will take years off your life! For quick detection, the American Diabetes Association (ADA) has recommended the fasting plasma glucose test for screening, as it is easier and faster to perform, more convenient and less expensive than other tests. There is now a finger-stick blood test (Hemoglobin A1c) for Diabetes and Pre-Diabetes at your regular dental visit. It is inexpensive, convenient and has a high degree of validity. The ADA is extremely supportive of the dentists’ role increasing the proportion of adults who are tested and referred for glycemic control. Early detection and treatment can greatly improve the quality of a person’s life--for the rest of his or her life!

www.DrSusanMaples.com (517) 694-0353

Congrats to Dr. Susan who was just inducted as a Master Level Clinician in the International Congress of Oral Implantologists.

If you have missing, broken, or failing teeth and would like to consider a permanent and affordable solution, please contact us for a complimentary consultation!

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2014

Mind

Depression and sadness Take a look at these symptoms. by Cynthia Logan

ften times we, or our loved ones, suffer some sort of sadness or depression for no apparent reason. We might feel bummed out with no explanation as to why. Winter brings about these symptoms, especially in Michigan, due to lack of sunshine and also because of the cold weather. The coldness and snow prevents us from getting out and being social making us feel isolated and lonely. Depression can be temporary and can go away after some time. At times something triggers these feelings; losing our job or financial problems, breaking up with a loved one, or losing a pet. Many things can cause sadness. Some sadness is common, but if the following symptoms persist for two weeks or more, or affect your ability to function at work, at home, or in other aspects of your life you should consult your family physician or a therapist for

care: • Lack of concentration or trouble making decisions • Trouble sleeping, staying awake, or fatigue • Uncontrollable crying • Suicidal thoughts • Feeling hopeless about the future • Inability to find joy in anything • Inability to maintain daily routine, including exercising • Calling in sick to work or school, or avoiding others • Agitation or inability to sit still • Drinking or using medications to try to make yourself feel better • Feeling overly tired or irritable, angry, or just plain mean • Headaches or other ailments • Changes in appetite, or weight gain or loss without reason Medical conditions that can cause depression: • Medication or changes in

medication • Thyroid imbalances • Hormone imbalances • Nutritional deficiencies • Adrenal fatigue • Overuse of drugs or alcohol • Blood sugar imbalances Many of these symptoms indicate other serious health problems too. If any of these symptoms persist in yourself or a family member or friend, please make an appointment with a practitioner as soon as you can. There are methods to help with depression that do not require medications or long-term therapy. Your practitioner may be able to help in this area if you mention that you would rather not use medications. Cynthia Logan Anthony, PhD is a psychologist and a nationally certified counselor. Learn more about her at acenterforsuccess. com

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www.healthyandfitmagazine.com • Healthy & Fit

Below, Logan Stark and other Ride 2 Recovery riders take a lap around Tiger Stadium in Detroit. Pictured on opposite page is Stark with another rider.

CYCLING IS THE ULTIMATE

EQUALIZER This former Marine, and current MSU student, is working to give back with Ride 2 Recovery and Project Hero — and he needs your help. by Logan Stark The solemn site where Allied Troops fought the grueling Battle of the Bulge is the last place any of us expected to hear “Go Green!” I was in Bastogne, Belgium, visiting the site with a group of Michigan State University students studying abroad during the summer of 2012 when the cyclists started streaming past. One of the riders yelled, “Go Green!” as he rode by. We were retracing the path of the Allies from the invasion on Normandy beach to Hitler’s eagles nest in Germany. Each day we visited different battle sites and memorials along the way. Stopping to say hi to fellow Spartans, the rider, John Paruch, explained the 140 14

plus riders were with Ride 2 Recovery, a nonprofit dedicated to helping injured veterans heal through cycling. Every year since 2008, they spend the riding season completing challenges–grueling, multi-day rides covering hundreds of miles throughout the United States, as well as a handful abroad. This trip took them through Belgium to different battle sites. I had never been on a road bike before, but I knew instantly that I wanted to be a part of this. A year later, Paruch was waiting in the Detroit Airport for his flight to Washington, D.C. for the Memorial Challenge when he came across a story in the Detroit Free Press about a film my

Healthy & Fit • www.healthyandfitmagazine.com

classmates and I had made, documenting my fellow Marine Scout Snipers’ journey to Afghanistan and back. John tracked me down and asked if I would be interested in joining R2R for the Great Lakes Challenge, a 380-mile bike ride starting in Soldier Field stadium and ending at the Detroit Tigers’ Comerica Park. They outfitted me with a Raleigh Revenio 3.0, an 11-speed with electronic shifters. Over the course of those 380 miles, not only did I fall in love with cycling but I met amazing people, each with a story about how cycling has changed their life. I was surrounded by people who had been blown up, shot, shell-shocked and devastated by war. Being a veteran MARCH 2014

myself it was easy to see the camaraderie that flowed between the riders. Something else became obvious, too. Bicycles are more than just something you ride. They are the ultimate equalizer. No arms? No legs? Back pain? PTSD? Traumatic Brain Injury? None of that matters. Bicycles level the playing field. John Wordin, founder of Ride 2 Recovery, hurt his knee playing college football. Discovering cycling through the rehab process, he knew he had found a sport that could help him maintain an active lifestyle for life. Later in his career, Wordin managed the Mercury pro-cycling team. In 2008, when a recreational therapist from Veterans Affairs in Palo Alto, Calif., contacted Wordin asking if he would be interested in starting a riding group for veterans, it was a perfect match. This past summer, Ride 2 Recovery riders earned 15 belt buckles in the Leadville 100, a hundred-mile race in the Rocky Mountains, climbing more than 3,000 feet in elevation. A belt buckle is earned when a rider finishes the course in under nine hours. Matt DeWitt, the first double amputee to finish, earned one of those buckles. Cycling is not just good therapy for veterans, though. Bill Hart-Davidson, who was featured in a past issue of this magazine, was a runner in high school. During college and the years following, he found himself putting on weight. Before long he was up to 230 pounds and battling Type II diabetes. During one of his regular check ups the doctor asked him

when he was going to finally do something about his diabetes. He did his research and started exercising. He was too heavy for running, so he bought a bike. Atop a trainer in his basement—one 45-minute session after another—he shed the weight, losing 50 pounds in six months. A year later, he was off medication.

Suddenly, it was not about the weight anymore, it was about maintaining a healthy level of fitness. Cycling is his cure and in an effort to pay it forward, he has raised more than $15,000 for the American Diabetes Association riding with the Tour de Cure. Before the Great Lakes Challenge, I went to him for cycling knowledge. Over the roar of the Demolition Derby at the Williamston County Fair, he shared his biking expertise with me. He didn’t just

talk about riding in packs and cleat options. He explained how he had developed a passion for the sport. “It is endlessly fascinating to me how you can continue to push your limits on a bicycle,” he offered. “Everything that you put into it turns into kinetic energy. It empties your tank unlike any other anaerobic exercise. It is like a chess match at 35 mph.” So I bought a single speed bike and started riding it everywhere. Finding cycling at 26, my experience is short, but I have discovered an activity I know I could do for a very long time. So often we lose touch with activities we once enjoyed as children, but cycling is a sport you can pick up again and participate in competitively for decades—even after it saves your life. On the last day of the California Challenge, 425 miles of gorgeous scenery, we were 20 miles from our finish line—the Santa Monica Pier. Suddenly a tandem bike passed us on the left. In the rear seat was a 92-year-old World War II vet. 92! On a bicycle! Cycling may not be the fountain of youth, but it will keep you going. Now, if we could only get dogs on bikes. After the California Challenge, I attended a week long Ride 2 Recovery Project Hero Training Camp. A feeder program for Ride 2 Recovery Challenges and events, Project Hero helps get service members on bicycles. There are 40 programs around the country on military bases, in Warrior Transition Units and at Veterans Affairs hospitals around the country. Under the guidance of an R2R representative, new riders have access to Raleigh bicycles and train on group rides to prepare for challenges. Through Project Hero, Ride 2 Recovery has put 5,000 veterans on bicycles in a few short years. I attended the training camp to bring Project Hero to the Lansing area. It’s my goal to help others find cycling, but the program is in need of volunteers,

Logan Stark served on active duty in the Marine Corps from 2007-11. He completed three tours overseas, including one to Afghanistan with the Third Battalion, Fifth Marine Regiment as a scout sniper. Currently he is a senior at Michigan State University in the professional writing program. Follow him on Twitter @LoganStewStark. For more information on Ride 2 Recovery or Project Hero visit www.ride2recovery.com. To learn more about the Project Hero in Lansing contact Logan directly at logansstark@gmail.com.

MARCH 2014

www.healthyandfitmagazine.com • Healthy & Fit

The 2014 Ride Guide • Healthy & Fit Magazine How to read the Guide Preparing the 2014 Ride Guide, Healthy & Fit Magazine endeavored to find as many different cycling events as possible. Staff researched the Internet, relying heavily on the League of Michigan Bicyclists and the Michigan Mountain Bike Association for the majority of the following list of events. While our list is more comprehensive than ever, we’re sure there are undiscovered events that we would love to include. If we missed your event, please email tim@healthyandfitmagazine.com.

Yankee Springs Time Trial Yankee Springs, Sunday April 13 The race is the third largest turnout mountain bike event in Michigan. The event has exceeded 700 racers who annually test their start of the year fitness on 11 miles of some of the most advanced and well-maintained single track in the state. Visit yankeespringstt.org.

Hare Racer Mountain Bike Race Adrian, Saturday May 3 The Hare Racer Mountain Bike Race takes place in beautiful Heritage Park in Adrian, MI and features some of Lenawee County’s best and most challenging single track trails. . For more information visit ymcaoflenawee.org.

Bluebird Back Road Randonnee Spring Lake, Saturday May 3 The Bluebird Back Road Randonne is a non-competitive, self supported ride that will allow riders to try Randonneuring. Visit: bluebirdmi.org

Fort Custer Stampede Augusta, Sunday May 4 Proceeds help the MMBA build and maintain trails in Southwest Michigan. It’s part of the MMBA Championship Points Series. Register and learn more at www.mmba.org.

200K West Canton, Saturday May 3 This 125 mile route takes you through some of the most scenic areas of metro Detroit. Randonneuring is long-distance unsupported endurance cycling. Check out: detroitrandonneurs.org

Trailblazer Kalamazoo, Saturday May 10 Enjoy one of the first rides of spring and the first Michigander Challenge Ride on the KalHaven Trail. Fun for all. Warm lunch in Bloomindale. Visit: kalcounty.com/parks/krvt

Mud Sweat & Beers Mountain Bike Race Traverse City, Saturday May 3 Riders will launch and finish at Mt. Holiday Ski and Recreational Area overlooking beautiful Grand Traverse Bay. Choose either a 22 mile (Stout), or 12 mile (Pale Ale). Visit mudsweatandbeers.com.

MSU Farm Daze Tour East Lansing, Saturday, May 10 Enjoy a beautiful spring day riding through Michigan State’s farms and rural mid-Michigan. Choose from 25, 50, 75, and 100-kilometer routes. Learn more at www.msutriathlon.com.

A ROAD TOURING EVENT is an organized ride with support. You travel at your own pace. A ROAD RACE, also performed on a road, adds competitive speed. A MOUNTAIN BIKE RACE adds competitive speed on trails through wooded areas and hills.

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2014

The 2014 Ride Guide • Healthy & Fit Magazine Ride of Silence East Lansing, Wednesday May 14 The Ride of Silence unites cyclists all over the world in a silent slow-paced ride in honor of those who have been injured or killed while cycling on public roadways. Visit rideofsilence.org.

NorthWest Tour 2014 Empire, June 11-15 The NorthWest Tour is a five day bicycle tour in the beautiful Sleeping Bear Dunes and Leelanau areas of Michigan’s northwest Lower Peninsula. Check out www.biketcba.org

Pedal and Paddle Bicycle Tour Three Rivers, May 16-18 Riders will be able to ride three days and paddle two. The area is referred to as River Country due to three rivers winding their way through the landscape. Visit: www.lmb.org

Founders Lumberjack 100 Wellston, Saturday June 21 The Lumberjack 100 consists of a 33-mile loop snaking trough the Big-M Ski Area and Manistee National Forest. Visit lumberjack100.com.

Zoo-De-Mackinac Bike Dash Harbor Springs, Saturday May 17 The Zoo-De-Mackinac is a scenic 51 mile bicycle ride and a weekend of huge parties in one of the most beautiful areas of Michigan. For more information visit zoo-de-mack.com.

National 24-Hour Challenge Middleville, Saturday June 14-15 The ultimate endurance test! Participants push themselves to the max, cycling for 24 hours straight. Join riders from almost every state in the union, as well as a dozen foreign countries. Learn more about this exciting event at www.n24hc.org.

HealthPlus Tour de Crim Flint, May 17 “Bike the Blue then Enjoy a Brew” during the 2nd annual HealthPlus Tour de Crim, a non-competitive bicycle ride along the famous Crim 10-mile blue line course on Saturday, May 17 from 11AM to 3PM!Visit www.tourdecrim.org

Pedal Across Lower Michigan (PALM) Ludington, Saturday June 21-27 The annual PALM is approximately 280 total miles, stretching from Ludington to Harbor Beach on Lake Huron. The ride is on paved roads, suitable for novice or veteran tour riders. Learn more at palmbiketour.org.

Lucinda Means Bicycle Advocacy Day East Lansing, Wednesday May 21 The League of Michigan Bicyclists and Michigan Trails and Greenways Alliance are joining forces to educate legislators on policy issues that facilitate a bicycle-friendly Michigan. Kicks off with a three-mile bike parade to the State Capitol. Learn more at www.lmb.org.

State Games of Michigan Cannonsburg, Saturday June 21 Compete against the best mountain bikers in Michigan in a variety of categories including cross-country, downhill and distance. Part of the MMBA Championship Points Series. Learn more at www.mmba.org.

Tour de Frankenmuth/ Gran Fondo di Thumb Frankenmuth, Saturday May 24-25 This two-day cycling festival kicks off day one with a road race, bike expo and swap meet. Day two, the Gran Fondo di Thumb is a tour of the thumb perfect for all ages and ability levels. Visit www.tourdefrankenmuth.com.

Sweat Shaker Harrison, Saturday, June 28 The course is set in a beautiful forest with massive trees and rolling hills. This trail sports some long, gentle climbs (a few not so gentle) and holds up well to rain. Visit midmich.edu.

Hanson Hills Challenge Grayling, Sunday June 1 Here, the MMBA Championship Points Series heads to Grayling. One of the area’s best trails. Check out mmba.org for more information.

Mick Webster Memorial Bicycle Tour Jackson, Saturday June 28 The annual event starts from P&T Fitness in Jackson and features routes designed for the whole family. In memory of Mick Webster, wife of P&T Fitness owner George, who died in 2006 of malignant melanoma. Check out pandtfitness.com

100,000 Metre T-Shirt Ride Laingsburg, Saturday June 7 The annual 100,000 Metre T-Shirt Ride is an excellent opportunity for all skill levels. Choose from 25K, 50K, and 100K loops. Visit www. biketcba.org for more information.

One Helluva Ride Chelsea, Saturday July 12 This scenic bike tour consists of mostly paved roads, perfect for a wide-range of skill levels. The 76 and 100-mile routes will take you to Hell – Hell, MI that is! Visit www.aabts.org.

MARCH 2014

www.healthyandfitmagazine.com • Healthy & Fit

The 2014 Ride Guide • Healthy & Fit Magazine Boyne Challenge Boyne City, Saturday July 12 Hills are every cyclist’s friend, right? Well if they are, you’re in luck at the Boyne Challenge. Great course. Visit funpromotions.com. Mid-Michigan Bike MS Ride Linden, Saturday July 12-13 Raise money for multiple sclerosis while cycling the rolling hills of mid-Michigan. Choose the one-day or two-day ride. Visit www.bikemsmi.org. Michigan’s Upper Peninsula Tour St. Ignace, Sunday July 13-19 Join the 10th annual MUP Tour and visit three of the Great Lakes while exploring the eastern tip of the Upper Peninsula. Learn more at lmb.org. Women on Wheels Ride Mason, Saturday July 19 The Women on Wheels tour travels the scenic country roads southeast of Lansing. Choose between a 17-mile loop, 32-mile loop, and a 50-mile loop. Learn more at www.biketcba.org. Tree Farm Relay Novi, Saturday July 26 The annual Tree Farm Relay follows the format you have grown to love - a unique 4-person team relay race. The course features lots of hills. Visit teamtreefarm.com for more information. Wish-A-Mile 300 Traverse City, Thursday July 24-27 The Wish-A-Mile 300 is a three-day, 300-mile ride benefiting the Make-A-Wish Foundation in Michigan.. Visit wishamile.org to learn more. Cass River Habitat’s Ride for Home Vassar, Saturday July 26 Help build a home for someone in need by joining this scenic bike tour through Tuscola County. Learn more at cassriver.com. Black Bear Bicycle Tour Grayling, Sunday July 27 This 100-mile century ride is a timed tour that follows the AuSable River Valley during the AuSable River International Canoe Marathon. Visit blackbearbicycletour.com to learn more. Tour des Lacs Fenton, Saturday August 2 The annual Tour des Lacs is for everyone at every fitness level with 100 percent of the proceeds donated to support babies with heart defects. Learn more at tdl4charity.com.

Mid-Michigan Ride for the Cure Ann Arbor, Saturday August 2 Money raised supports the mid-Michigan affiliate of Susan G. Komen for the Cure and its promise to save lives and end breast cancer forever. Get involved by visiting komenmidmichigan.org. Shoreline West Bicycle Tour Montague, Sunday August 3-9 Choose the full 500-mile 9-day tour, or opt for a shorter route in the 6-day or 3-day tour. For more information, visit www.lmb.org. Maybury Chapter Benefit Northville, Saturday August 16 The course uses 99 percent of the normal mountain bike trails, with some tough climbs at the beginning and end, as well as fast open passing zones and speed areas. Visit mmba.org. DALMAC East Lansing, Wednesday Aug. 27-31 The DALMAC offers cyclists a choice of five routes beginning from MSU in East Lansing and ending in Mackinaw City or Sault Ste. Marie. Learn more at www.dalmac.org. Addison Oaks Fall Classic Leonard, Sunday September 14 The course consists of fast and flowing sections with some tight and twisty terrain to challenge your skills. The trail is approximately 70 percent single track. Visit mmba.org. Pando Challenge Rockford, Sunday September 28 The last race in the MMBA Championship Points Series. Riders take to the trails in Rockford. Check out mmba.org for more information. Peak2Peak Mountain Bike Classic Thompsonville, Saturday October 18 The trail system, which includes both Crystal Mountain property and state land, provides fun riding in Michigan. Visit endomanpromotions.com. Iceman Cometh Kalkaska, Saturday, November 8 The Iceman Cometh Challenge is a 29 mile point-to-point mountain bike race from Kalkaska to Traverse City. Visit icemancometh.com. Silver Bells Electric Light Parade Bicycle “Float” Lansing, Friday, November 21 Cyclists from across the state light up their bikes and join the parade for this annual celebration in downtown Lansing. This will be the 30th Annual Silver Bells. Visit www.lmb.org.

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2014

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Skin

Tired of looking tired?

Facial cosmetic surgeon explains about bags and festoons. by Dr. Adam Scheiner

or a malady that’s as common to aging as waning vision, festoons – also called “malar mounds” -- aren’t well understood by the public, says Adam J. Scheiner, M.D., an international eyelid and facial cosmetic surgeon specializing in the treatment of festoons and featured on “The Dr. Oz Show” and “The Doctors.” “The more people know about the causes of festoons and how they are often misdiagnosed, the better informed they are to be their own effective health-care advocates,” says Dr. Scheiner.

What is the difference ? “‘Bags’ are caused by fat protruding through the skin in the lower eyelid area, while festoons, which also protrude, are primarily on the upper part of the cheek,” Dr. Scheiner says. “The two together can look like one large protrusion, but they’re separate issues.” Physicians will perform procedures to help a patient’s lower eyelid “bags,” but often they leave the festoons behind. This

is because festoons are notoriously hard to treat. The result? When they are not repaired at the same time as the “bags,” festoons can actually look worse compared against the newly rejuvenated lower lid. Festoons can also be a marker for pre-cancerous skin conditions on other parts of the face — another good reason to know the difference between festoons and “bags.” Dr. Scheiner offers tips for evaluating whether you have “bags” or festoons, the causes of both, and solutions:

What causes them? “Bags” are generally associated with aging, although younger people can also get them, Dr. Scheiner says. Festoons are usually the result of damage. Sun exposure, smoking and aging are among the possible causes, and the results can be worsened by the contrasting pull of underlying facial muscles over the years. Fair-skinned people tend to be more susceptible to festoons.

Are they “bags” or festoons?

removing ‘bags’ have been available for quite some time, but physicians have struggled with removing festoons,” Dr. Scheiner says. “Festoons are complicated to treat.” Medications and steroid injections can provide temporary improvement, and some older surgical procedures offer mixed results.

“Bags” often appear as puffy circles directly beneath the eye. “If you touch them, they’re usually firmer, and you can’t easily move them from side to side. That’s an indication they’re ‘bags,’” Dr. Scheiner says. “Also, if you look up, they become more prominent.” Festoons, on the other hand, are high on the cheek, although they can extend to the lower lid area. “They feel squishy to the touch, and they can be easily moved from side to side. They don’t become more prominent when you look up.”

Healthy & Fit • www.healthyandfitmagazine.com

What can you do about them? “Effective treatments for

Dr. Adam J. Scheiner: Adam J. Scheiner, M.D. (www.adamscheinermd.com) is world-renowned in laser eyelid and facial plastic surgery for his groundbreaking treatment for festoons.

MARCH 2014

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MARCH 2014

www.healthyandfitmagazine.com • Healthy & Fit

Fitness

Do you have knee pain?

When to seek help for knee pain. by Beth E. Shubin Stein, MD

ou have been exercising for years but recently developed some pain in your knee(s). There was no ‘injury’ per se, just the insidious onset of pain that you have not had before. This is an all-too-common story told by patients to their doctors. Most patients think it is not worth going to see a doctor if they didn’t sustain an injury (meaning if the pain just started and was not caused by a trauma). This is not the case. Most knee pain falls under the category of overuse injury and is not traumatic. There are many things that can lead to this, and you should seek medical advice if the pain has been persistent and has not responded to a few days course of rest, ice, anti-inflammatory medicine, and activity modification, such as stopping the exercise that incited the pain. If there is swelling, locking or catching (a mechanical symptom), then

you should seek medical attention as well. Why is it something that should be seen to sooner rather than later? It is easier to address the issues that cause these overuse injuries if they are seen earlier when the mechanics of walking and running haven’t changed significantly and the muscles have not atrophied in response to the pain or disuse. There are a number of things that can cause the type of knee pain that comes as a result of exercise. Some of these include meniscus tears or stress fractures, usually seen in response to sudden increases in impact exercises, such as when training for a marathon. These should be seen and diagnosed by a doctor so the stress fracture does not evolve to a true fracture, which is much more serious. However, the number one cause of knee pain is usually from an overload on the patella (knee cap), called patellofemoral syndrome. This is usually caused by an imbalance in the muscles or weakness

that allows the load to be distributed unevenly across the patella, resulting in a pressure-like feeling at the bottom or deep inside of the knee. This usually occurs during weight bearing bent-knee activities such as stairs, squatting or running. This type of pain is usually very responsive to directed physical therapy aimed at finding the imbalance and at the needed strengthening and/or stretching to correct it. The exercises that tend to help with patellofemoral syndrome are specific types of quadriceps and abductor strengthening and can usually be done at home once demonstrated by a physical therapist. Dr. Shubin Stein is an Associate Attending Orthopaedic Surgeon and a member of the Sports Medicine and Shoulder Service at the Hospital for Special Surgery.

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MARCH 2014

Mind

What’s a theta wave?

Understanding theta waves can help achive brain balance. by Gretchen Morse

e all have lots of electrical activity going on in our brains, and Theta waves are just one of several brainwave frequencies that can be measured and associated with specific states and symptoms. Excess Theta in the brain can sometimes account for issues and disorders around attention. However, Theta is also important in sleep, dreams, and our unconscious mind. So, if the brain is being pulled away from more conscious activity by the Theta waves, someone might feel more distracted or day-dreamy. Other areas where Theta plays a lovely role are in self-expression, deep spiritual experiences, empathy, intuition and creativity. What’s interesting is that a person can learn to influence their Theta waves

naturally, through a process called neurofeedback. Neurofeedback uses special hardware and software to monitor and inform the client about their Theta waves (and other frequencies, as well), so that a more optimal balance of frequencies can be attained. It is important to note that while symptoms like impulsivity and inattentiveness can improve through such a process, things like empathy and intuition – if they were strong attributes in that person to begin with – are not affected. Theta waves are not the only frequency in the brain that can cause issues with focus, however. Sometimes excess Alpha or HiBeta waves can affect concentration (and many other things), as well. Thus it is helpful to get a complete brain map and examine multiple frequencies at the beginning of the

neurofeedback process, to better understand symptoms and to determine the therapy process. So, if you’re having trouble focusing, sitting still, or can’t seem to start or finish tasks, your brain waves – particularly your Theta waves might be at play. The good news is that these are measurable, and often these symptoms can be decreased through modalities like Neurofeedback. Also, changes are often long-term to permanent, even after the therapy has completed. 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.

March 20 - 22, 2014 Jenison Field House Held in conjunction with the MHSAA State Tournament at the Breslin Center, the March Magic Hoopfest is an interactive fan festival and basketball playground for children and adults of all ages. Get in on the fun! Admission FREE with valid 2014 MHSAA Basketball Semi-Finals or Finals Tournament Ticket - All others just $2!

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MARCH 2014

www.healthyandfitmagazine.com • Healthy & Fit

Fitness

A cyclist stretching guide Stay loose for your next outing. by Justin Grinnell

s warm weather approaches, avid cyclists are excited to get out on their bikes and hit the road. When the urge to move is so strong, it is easy to forget to properly warm-up. And yet, stretching and warming-up will make the ride so much better! Perform each movement, below, one after another, all on one side before moving to the other side. Perform five reps of each exercise, on each side.

Rotational Stretch • While in the in-step lunge position, keep one hand on the ground as your rotate your upper-body to one side. Raise your arm and look at your hand as you rotate your upper-body. Hold for 3 seconds and repeat in the opposite direction.

4 HeEl to Butt • Standing tall with neutral posture, pull your heal back towards your glutes by grabbing onto your ankle or foot. Hold for three seconds.

IN STEP LUNGE • Take a big step forward and lunge down to the ground until both of your hands reach to the ground inside of your front foot. The front leg will be bent and 90 degrees or lower and the other leg will be straight behind you. Hold for 3 seconds.

2 Knee Hug • Standing with neutral posture, hug your knee towards your stomach and chest with both hands. Hold for three seconds.

Hip Raise • While in the in-step lunge position, place both hands on the ground. Raise your hips up in the air while raising your front toes off the ground and pushing your back heal to the ground. Hold for 3 seconds at the top of the hip raise.

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2014

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Mind

Overcoming stage fright

Become more confident in your life with these tips. by Dr. Richard Reichel

ore confidence, less stress, discovering inner resources, improving relationships – there are thousands of self-help books to help us accomplish these, but do they work? “Self-help strategies can work, as far as they go, but they don’t address a key component that affects everything from how we feel about ourselves to how successfully we interact with others,” says award-winning film director, producer and writer Dr. Richard R. Reichel. “That key component is the fact that we’re all actors -- at work, school, home, even alone in front of the bathroom mirror. We’re always playing the character of ‘Me,’ but we also have to play other characters. The better we are at it, the happier and more successful we’ll be.” But just like anyone who steps before an audience, sometimes we’re paralyzed by stage fright, says Reichel, author of the new book, Everybody is an Actor, a guide to achieving success in the film

“You will be remembered for your performance, which will lead you to better roles and, in the case of daily living, better relationships.” industry and in life. “Stage fright undermines concentration and we lose our character objective,” he says. “Why do so many people cower in light of their dreams? Why do they procrastinate on getting their degree? Why do they tremble at the thought of approaching Mr. or Ms. Right? It’s because of stage fright.” To overcome it, Reichel offers these tips from the Psychophantic System he developed to mold both life and film actors:

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Control stress with a “mind walk” and “confocal contemplation.” Today, stress is associated with a variety of chronic illnesses. In addition to regular exercise and sleep nourishment, consider a “mind walk,” or a pleasant thought that stops the stress and replaces it with something positive. In the same vein, practice “confocal contemplation” by allowing your mind to wander into a cloudlet of peace and relaxing your body. Then, while thoughts are peacefully drifting, flex your feet, ankles, calves, shins, knees, buttocks and hips – and release. Feel the weight of your entire body while your mind remains free, and repeat the exercise.

Practice projecting your emotions. How many times have you daydreamed about how you will express yourself when a particular situation arises?

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In the same way, we need to rehearse how we project our emotions in social situations. Try practicing emotional expression in front of a trusted friend or loved one. If someone has made you happy and joyous, rehearse how to show them in the moment. Showing love and laughter can strengthen bonds, and learning how to express anger, sorrow and fear in appropriate ways will improve your ability to communicate and foster understanding.

Winning your audience by emphasizing character strengths.

including the setting and what they must be experiencing during the “performance.” Be aware of your vocal projection and body language.

No one is good at everything, but everyone is good at something. In order to get what you want in life, you simply need to do what you’re good at. Your audience may be an employer, coworkers, family or a potential date. Can you make them laugh, understand or otherwise feel deeply what you’re expressing? Appealing to their emotional responses can go far. Keep in mind the hearts and minds of your audience,

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Dr. Richard R. Reichel has a long and varied experience in the film and TV industries. He holds multiple degrees, including one in film production and a doctorate in counseling psychology. Reichel, the author of “Everybody is an Actor,” (www.everybodyisanactor.com), was the first to produce a TV program about Asian cultures in America.

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www.healthyandfitmagazine.com • Healthy & Fit

Running

Run for the House is set for March! Annual 5K added to the Playmakers Race Series

he Ronald McDonald House of Mid-Michigan’s Run for the House 5K has been added to the 2014 Playmakers Greater Lansing Race Series. The Run for the House, presented by Delta Dental, takes place Saturday, March 22, 2014, and will include the 5K race as a part of the Greater Lansing Race Series as well as a 10K race, which is not part of the Playmakers Race Series. The 5K and 10K races begin at 10 a.m. starting at Delta Dental’s campus, 4100 Okemos Road in Okemos, Mich. The 5K Run will be the first race of the 2014 Greater Lansing Race Series. Playmakers, along with its partners, works with local races to host events that provide runners with opportunities to excel and give back to the community. Runners who register for any of the races in the Greater Lansing Race Series are entered to score points for the series in their gender and age division. Through-

out the season, Playmakers tabulates and posts cumulative results and runners can qualify for a banquet and prizes. In order to be scored for the Greater Lansing Race Series, runners must register for the Run for the House 5K. The Run for the House 10K will not be scored. “Playmakers has been a huge part of our ability to host a successful Run,” says Matt Dugener, executive director of the Ronald McDonald House of Mid-Michigan. “They have served on our committee, hosted packet pickup, shared equipment and lent us their knowledge and expertise over the years as we have grown our race. We’re thrilled and honored to be added to their Race Series and look forward to continuing our partnership.” The Run for the House raises funds for the Ronald McDonald House of Mid-Michigan, a home- away-fromhome for families whose child is hospitalized or receiving treatment.

Each year, the House hosts hundreds of families who stay an average of more than two weeks. The House receives 79 percent of its annual funding from the community, including money raised through events such as the Run for the House. “We truly are a community supported organization,” says Dugener. “That’s why it’s so important to us to have a Run people want to come back to year after year. Joining the Playmakers Race Series is a great chance for us to get even more connected with the running community and help them learn about, and support, this local asset.” The Run for the House also features a Kid’s Half Mile and a Kid’s Sprint for kids 12 and under starting at 9:30 a.m. In addition to the kid’s races, the Run for the House features the Independent Bank Kid’s Carnival with games and activities for the whole family from 9:30 a.m. to 12 p.m. at the Delta Dental campus.

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MARCH 2014

Food of the month: Carrots What are they?

Carrots are a vegetable related to parsnips, fennel, parsley, and dill. They range in lengths from two inches to three feet, and diameters of ½ inch to over two inches. The root is crunchy and sweet while the greens are slightly bitter. While they are obviously orange, carrots can also be white, yellow, red, or purple. They are freshly available in Michigan from July-November, but if stored properly, can last months.

How to select and store:

Carrots should be firm, smooth, mostly straight, and bright in color. Avoid those that are cracked or excessively forked, as well as those that are limp or rubbery. If the greens are attached, they should be bright green and feathery; but if not attached, be sure the stem end is not darkened. The sweetness of carrots comes from its outer layer, so the thinner its core, the sweeter it will be. If storing carrots for a greater amount of time, try to minimize its moisture loss. They can be stored in a plastic bag or wrapped in paper towel and placed in your fridge, where they will last a few weeks. If you want to store them for a few months, stack them surrounded by straw, sawdust, or sand. Try to store carrots away from apples, pears, potatoes or other fruits and veggies that release ethylene gas as this will make carrots bitter and age faster. If the carrots have their greens attached, cut the tops off before refrigerating or the carrot may dry out and rot faster. Refrigerate the greens separately, wrapped in a damp paper towel.

by Gina Keilen

How to prepare and cook:

Before using, wash carrots thoroughly, scrub them with a vegetable brush, and peel them. They can then be left whole or sliced and cut however works best for you. Carrots can be blanched and frozen or pressure cooked to have that freshness year round. They are delicious and sweet eaten raw; however, they can also be cooked by microwaving, steaming, roasting, or blanching. They are great additions (for flavor and some beautiful bright color) to roasts, casseroles, soup, and stir fries.

A little here, a little there:

• Chop and add to rice pilaf just before the rice is done cooking • Large dice and toss with other root vegetables, a little oil and some seasonings to roast • Cut into stalks and enjoy with hummus • Juice with a combo of pineapple, oranges, spinach, or apples for a healthy juice • And of course…shred them for carrot cake!

What do you get from them?

Carrots are most known for the Vitamin A and helping with eye sight. They also have other antioxidant benefits, promote cardiovascular health, and have various cancer-fighting properties.

Did you know?

Baby carrots come from a large carrot that has been cut, rolled over blades and shaved to produce a short, round-ended carrot.

Try it!

Honey Glazed Carrots Source: foodnetwork.com 1# carrots, cut into thick coins or short sticks 2 Tbsp butter 2 Tbsp honey 1 Tbsp lemon juice Salt and Pepper, to taste 1/4 cup parsley, chopped In a medium saucepan, bring water to a boil. Add carrots and cook until tender, 5-6 minutes. Drain carrots and add back to pan with butter, honey and lemon juice. Cook until a glaze coats the carrots, 5 minutes. Season with salt and pepper and garnish with parsley.

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MARCH 2014

www.healthyandfitmagazine.com • Healthy & Fit

Fitness

Get outdoors for a walk

Tips to get your body ready for spring! by Lisa Marie slightly bent. Slowly, make a circle with your hips as if you were using a hula hoop in slow motion. Do 10 reps, reverse the direction and do 10 more.

Arm Circles Hold both arms straight out to your sides to form a letter T. Slowly make 10 backward circles, then 10 forward circles. Walk this way

Proper form for walking will make it more enjoyable and help prevent soreness.

Head Keep in line with your shoulders so you don’t strain your neck Shoulders Keep them level, back and relaxed Arms Close to body and swinging back and forth Hands Let them curl slightly but don’t clench Abs Contract them for support

fter a long winter, there’s nothing like a walk outside in the fresh air to boost your spirit and refresh your soul. If you’re not keen on walking alone, why not start a walking club at work or in your neighborhood? It’s always more fun to walk with friends, and walking and talking nourishes the soul. Relationship issues, parenting struggles and job woes won’t seem as overwhelming after a good chat and walk. You may be surprised at how therapeutic and energizing walking really is. Spring tune up

If the extent of your winter activity has been walking to and from the couch on commercial breaks, you don’t want to go running out of the gate! While it’s great to be motivated, shin splints or a pulled muscle can quickly bench your good intentions if you’re not prepared. Start out with a mile or two or set a time of 30

Legs Move them forward from your hips NOT your knees 30-45 minutes. Do the following warm up before you start:

Ankle Circles Standing on one foot, lift the other leg off the ground in front of you. Slowly make circles with the toes. Do 5 circles then reverse the direction of your circle and do 5 more. Switch feet and repeat. Heel Raises Stand with your feet inches apart. Rest your hands on a tree or bench if necessary. Slowly raise your heels off the ground, keeping your knees straight. Hold for 5 seconds and do 10 reps. Pendulum Leg Swings Stand on one leg and swing the other leg nice and easy from the hip in a front-to-back motion. Keep the swinging motion low and do 15 reps on each leg. Hula Swings Stand with your hands on your hips, feet hip-width apart and knees

Healthy & Fit • www.healthyandfitmagazine.com

Feet Strike with your heel then roll forward to your toes as your opposite heels hits Take advantage of the walking paths in your community parks or meet and walk through your neighborhood. If you can find a route with gentle rolling hills, even better! Check out mapmywalk.com to find routes and track your progress. Or check out Abvio.com for the Walkmeter (iPhone) for maps, training prep and even audio prompts for distance intervals. Mix it up by adding walking lunges, high knees, walking backward, skipping, butt kicks, etc. Don’t worry about looking silly. I’ve led many walking groups and there is always someone along the way who either cheers us on or asks if they can join because we’re having so much fun! Lisa Marie Metzler is a certified personal trainer and freelance writer. Check out her fitness and good eats boards on Pinterest. MARCH 2014

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